Skip to content

Nine Healthy Fat-Rich Foods Nutritionists Recommend

25 mayo, 2021

Although for a long time they were considered the bad guys of the movie, the reality is that fats are necessary in the daily diet, it is only key to choose the most appropriate alternatives. Therefore, we reveal nine foods rich in healthy fats that nutritionists recommend to add to the regular table.

How to make baked sea bass

Extra virgin olive oil

Blur Close Up Cooking 1022385

It is among all the vegetable oils one of the healthiest specimens, since it offers 99.9% of fats, among which the monounsaturated fatty acids.

In addition, unlike refined olive oil, extra virgin specimens have a high proportion of polyphenols with antioxidant and anti-inflammatory effect that benefits health.

Olive oil, the definitive guide: which varieties are suitable for each dish (and when to use sunflower)

As if that were not enough, the extra virgin olive oil It is one of those that most resists high cooking temperatures and therefore undergoes fewer changes or deterioration in terms of its nutritional and organoleptic quality.

We can use it to make various dressings, cookies, cakes and even homemade preserves, stir-fries and much more.

Blue Fish

Close Up Cooking Cuisine 629093 1

It includes all types of fish with more fat in its composition, among which the polyunsaturated fatty acids that our body cannot produce. Among these stands out the Omega 3, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Their fats also have antioxidant and anti-inflammatory effect therefore being able to benefit health in different ways.

Fish: much more than protein and healthy fats

Thus, specimens like the Salmon, the sardines, anchovies, horse mackerel, tuna, bonito and other blue fish are recommended in the usual diet with a minimum frequency of once a week that we can include in preparations in the oven, with vegetables, in cakes, papillote, grilled, in salads, hamburgers or many other nutritious dishes.

Dried fruit

Background Brown Close Up 114121

Nuts in all its variants are a source of good fats for the body, but especially walnuts are concentrated in this nutrient, among which the omega 3 and omega 6.

They also offer fiber, protein, calcium, potassium, magnesium, iron and other good nutrients for the body, which is why it is advisable to include them in the usual diet.

11 nutritious nut recipes to enjoy without counting calories

We can consume them without further ado after removing their outer shell or after having toasted them. We can also make appetizers, salads, cookies or add various nuts to a baked salmon or Moroccan chicken.


Bowl Food Seeds 1080067

Sunflower seeds, pumpkin seeds, chia seeds, flaxseed, sesame seeds or others are all concentrated sources of nutrients for the body, among which the unsaturated fats beneficial to the body.

They are also source of fiber, plant-based protein, calcium, potassium and to a lesser extent iron.

Why has Chia become famous now and we didn't bring it from America before?

Due to their crunchy texture they require chewing and thus, provide satiety to the organism. We can include them in various preparations such as a healthy appetizer or snack, a pudding taking advantage of its thickening or gelling properties, healthy cookies, a sugar-free jam, homemade bread or many other dishes.


Avocado Blur Close Up 142890

It is an oily fresh fruit, that is to say, that unlike other fruits it has fats among which the monounsaturated fatty acids.

In addition, these healthy fats are accompanied by fiber, potassium, vitamin E and carotenes for our body, thus being able to offer great benefits.

All about avocado and its help to eat healthier

On the other hand, its texture and creamy consistency as well as its mild flavor allow avocado to be used in different dishes. to replace butter, cream, mayonnaise or commercial sauces. Specifically, with avocado we can make from a classic guacamole to a very healthy chocolate dessert, truffles, salads, different low-carbohydrate breakfasts, among other dishes.


Olives 3466 908 1280 1

Like avocado, olives They are fruits rich in fats, among which the monounsaturated fats that are accompanied by other nutrients good for the body such as potassium, magnesium and calcium.

Although they are ingredients rich in sodium and therefore their consumption is discouraged in people with hypertension or high cardiovascular risk, they are very versatile foods that we can add to the diet to obtain Omega 3 for the body.

Nine original recipes with olives for the Weekend Snack

It is possible to consume them as such as a healthy snack or, we can incorporate olives to a salad, a homemade bread, a quiche, some crackers or a sauce.


Nuts 173 520 1280 3

Although we usually mention it together with nuts, peanuts are an oily legume, that is, they are a source of fats that are good for the body, among which are predominant monounsaturated and polyunsaturated fatty acids.

In addition, peanuts are an excellent source of vegetable proteins and fiber which is why it easily satiates the body. It also offers iron, potassium and to a lesser extent calcium.

They create a treatment that will mitigate the allergy to peanuts from childhood: it will no longer be a problem of life and death

We recommend using the peanut fresh from its outer shell or simply going for roasted peanuts always avoiding fried and salty options. With peanuts we can make cream to spread and with the same make a variety of dishes or, we can add peanuts as such to a salad or sautéed to give texture to the preparation.


Soybeans 182294 1280

It is another legume rich in fats and vegetable proteins, as well as, full of fiber for the body.

In soybeans, the presence of flavonoids with antioxidant action and also of potassium, vegetable iron, calcium and unsaturated fats.

Soy protein helps improve bone density in women

We can use soy as such to make hamburgers, stews or other preparations as we do with other legumes or, use textured soy to make a fake bolognese or vegan tacos.

Canola oil


Among other oils and fats that are available to us when cooking the canola oil It is one of the most recommended because it is derived from rapeseed and has a high proportion of polyunsaturated fatty acids Omega 3.

Although it has long had a bad reputation due to the fact that large amounts of rapeseed oil were contaminated in the past and gave rise to Toxic Oil Syndrome or severe poisoning, this uncontaminated oil is very beneficial for the body.

Healthy alternatives to classic cooking oils

It is neutral taste and we can use it in replacement of other oils to dress different preparations, although its use is not recommended for frying, for example because it does not withstand high temperatures.

These are nine foods rich in healthy fats that every nutritionist would recommend including in the usual diet. Of course, they are ingredients rich in calories and therefore, their consumption should not be excessive, but we can enjoy their intake on a daily basis without hindering our health, but quite the opposite.

Image | Pexels and Pixabay