Healthy fats

Healthy fats for your diet!

Healthy fats: today, physicians’ emphasis to use less fatty foods, and remove unhealthy fats from our diet. But our body needs fat to carry out its metabolic activities properly.

Some of the foods we will mention in this article, are sources of good fats that can be very useful for the body. It should be noted that the consumption of all food should always keep the balance to have a healthy body.

Healthy fatsFish

Fish like salmon, herring, sardines and some tuna fish are a good source of omega-3 fatty acids. These “good” fats help to maintain heart health and increase your brain’s activity.

The American Heart Association recommends that you use fish that is full of omega-3s twice a week. But in traditional medicine, it depends on the nature of the people, and eating fish may not be appropriate for some people in some region.

Healthy fatsAvocado

Avocado is a fruit that is very useful to the heart and you can eat it raw or cooked. It is a good source of healthy fatty acids. The other benefit of avocados is that it helps your body to absorb more nutrients when it taken with other foods. Half an avocado has an average of about 115 to 160 calories.


Healthy fatsPumpkin seeds, sunflower seeds and sesame seeds have good fats that have lower cholesterol. In general, the fats that come from plants are healthier than animal fats. Do not overeat nuts. Be a healthy fat dies not mean you can eat them as much as you want.

Before to eat a food please check the amount of fat in it and try to always replace unsaturated fats with saturated fats.

Olive oil

Healthy fatsDo you use olive oil for cooking or salad? Olive oil is classified as a good fat. But remember, even this food is good, do not use it too much.

Healthy fatsVegetables

Dark green vegetables, such as spinach, broccoli and artichoke are include omega-3. Our body cannot produce these kind of good fats by itself, we must get them from the food. Add some vegetables to your diet daily.

Healthy fatsEgg

Eggs are a great source of cheap protein (a large egg with less than 5 grams of fat) is a good source of healthy fats.

Healthy fatsGround Flaxseed

This diet can be considered as a healthy diet. Flaxseed can add some fiber to the body and can help reduce inflammation of the tissues. You can use a tablespoon of flaxseed powder on a salad daily.

Healthy fatsBeans

These foods are also good for the health of the brain and body due to having omega-3s.

Healthy fatsOmega-3 Fortified Foods

There are also a lot of foods that have been added with omega-3s to make them healthier. For example, you can find milk and eggs and enriched breads. As mentioned before, it’s best to read the label on the package carefully before consuming food, and be fully aware of the food it contains.



Collected by
Dr. Sara Bakhshaei

About Sara Bakhshaei

Dr Sara Bakhshaei ParsiTeb Company Researcher
Dr Sara Bakhshaei is a PhD. graduate Agroecologist from the Ferdowsi University of Mashhad. She has done researches in some agricultural and health fields such as Plant Ecology, Agroecology, Data Analysis, Crop production, LCA and Pharmaceutical effects of medicinal plants. She completed her researches as an Internship period in IFF institute(Institute of Social Ecology) in Vienna, Austria. Since 2016 she works as a senior researcher at Parsiteb herbal pharmaceutical company. She has 8 years of work experience as a university lecturer in Iran and published more than 100 articles in her research fields. Now she continues her study in the field of Phytomedicine at the Boku University of Vienna.

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