For a long time, fat has been viewed as a “bad” thing in the world of nutrition, but not all fats are created equal. In reality, a balanced diet should include moderate amounts of fat to promote optimal health.

This is because fats are a crucial component of several bodily processes, including hormone production and absorption of essential vitamins. They also help to keep you feeling full and satisfied after meals. The key is to focus on consuming fats that are good for your health. Here are 30 of the best sources of dietary fat to help you make better food choices:.

1. Avocado

Avocado is a delicious, creamy fruit that is high in healthy monounsaturated fats. These fats not only keep you full but also help to reduce inflammation in the body and improve cholesterol levels.

Avocado is also a good source of fiber, vitamins C, E, K, and B, and potassium. Add slices of avocado to your salads or spread some on toast for a quick breakfast.

2. Olive Oil

Olive oil is a staple of the Mediterranean diet and is considered one of the healthiest fats in the world. It’s packed with antioxidants, which help to fight inflammation and disease, and has a high concentration of monounsaturated fat.

Olive oil can be used for cooking or as a salad dressing. Make sure to choose extra-virgin olive oil for maximum health benefits.

3. Nuts

Nuts like almonds, walnuts, and pecans have a high fat content but are still an excellent source of protein, fiber, and vitamins and minerals.

They’re particularly rich in unsaturated fats, which help to lower cholesterol levels and reduce inflammation. Add them to your morning oatmeal, or eat them as a snack on their own.

4. Fatty Fish

Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which are essential for optimal brain function and a healthy heart. These fatty acids also help to reduce inflammation and fight depression.

Aim for at least two servings of fatty fish per week for optimal health benefits.

5. Flaxseeds

Flaxseeds are a small but mighty seed that packs a significant nutritional punch. They’re high in fiber, protein, and omega-3 fatty acids, making them an excellent choice for vegetarians and vegans.

Add them to your smoothies or sprinkle them on top of your oatmeal for an extra boost of nutrients.

6. Chia Seeds

Chia seeds are another great source of healthy fats and are packed with omega-3s and fiber. They’re also high in protein, making them a great post-workout snack.

Try adding them to your yogurt or blending them into a smoothie for a nutritious boost.

7. Coconut Oil

Coconut oil is high in saturated fat, but it’s a unique type of saturated fat called medium-chain triglycerides (MCTs). MCTs are easily converted into energy in the body, making them a great source of fuel.

They’ve also been shown to help with weight loss and reduce inflammation. Use coconut oil for cooking, or add it to your morning coffee for a creamy, delicious drink.

8. Grass-Fed Butter

Grass-fed butter is a great source of healthy fats, vitamins, and minerals. It’s particularly high in conjugated linoleic acid (CLA), which has been shown to lower inflammation and improve overall health.

Use it for cooking or spread it on whole-grain toast for a nutritious breakfast.

9. Cheese

Cheese is often viewed as an unhealthy food, but it’s actually a great source of calcium, protein, and healthy fats. Choose hard, aged cheese like cheddar or Parmesan for the most health benefits.

Cheese has also been shown to have a positive effect on heart health.

10. Greek Yogurt

Greek yogurt is an excellent source of protein and healthy fats. It’s also high in probiotics, which support gut health and improve overall immune function.

Choose full-fat Greek yogurt for the most health benefits, and add some fruit or nuts for a delicious, nutritious snack.

11. Seeds

Seeds like pumpkin, sunflower, and sesame seeds are high in healthy fats, fiber, and protein. They’re also packed with vitamins and minerals like magnesium, zinc, and selenium.

Add them to your salads or sprinkle them on top of roasted vegetables for a tasty, nutritious addition to your meals.

12. Dark Chocolate

Dark chocolate is not only delicious but also packed with healthy fats, antioxidants, and fiber. Studies have shown that eating dark chocolate can improve heart health, lower blood pressure, and reduce inflammation.

Choose chocolate that is at least 70% cacao for the most health benefits.

13. Eggs

Eggs are an excellent source of protein and healthy fats. They’re also high in choline, a nutrient that is essential for brain health and development.

Choose pastured eggs for the most health benefits and try eating them boiled, scrambled, or as an omelet.

14. Peanut Butter

Peanut butter is a classic food that’s high in healthy fats and protein. It’s also packed with antioxidants and fiber, making it a great addition to your diet.

Choose natural peanut butter that does not contain added sugars or artificial ingredients.

15. Tofu

Tofu is a plant-based protein that is high in healthy fats and low in calories. It’s also an excellent source of calcium, iron, and other minerals. Use tofu in stir-fries, salads, or try baking it for a nutritious, high-protein snack.

16. Grass-Fed Beef

Grass-fed beef is a great source of healthy fats, protein, and other essential nutrients. It’s also high in conjugated linoleic acid (CLA), which has been shown to reduce inflammation and improve overall health.

Choose lean cuts of beef for the most health benefits.

17. Pork

Pork is often overlooked as a healthful food, but it’s actually an excellent source of healthy fats, protein, and several essential vitamins and minerals. Choose lean cuts of pork like tenderloin or loin chops for the most health benefits.

18. Almond Butter

Almond butter is another nut butter that is high in healthy fats and protein. It’s also an excellent source of vitamin E, which is an antioxidant that helps to reduce inflammation in the body.

Choose all-natural almond butter that does not contain added sugars or artificial ingredients.

19. Edamame

Edamame is a soybean that is packed with protein and healthy fats. It’s also an excellent source of fiber, iron, and other essential nutrients. Enjoy it steamed as a snack or used in salads and stir-fries.

20. Hummus

Hummus is a Middle Eastern dip that is made from chickpeas and tahini. It’s high in protein, healthy fats, and fiber, making it the perfect addition to your diet.

Use it as a dip for vegetables or spread it on whole-grain toast for a nutritious snack.

21. Olives

Olives are rich in healthy fats, antioxidants, and fiber. They’ve also been shown to have a positive effect on heart health, making them a great addition to your diet.

Choose green or black olives, and enjoy them as a snack or used in Mediterranean-inspired dishes.

22. Milk

Milk is an excellent source of protein, essential vitamins and minerals, and healthy fats. Choose whole milk for the most health benefits and choose milk from grass-fed cows if possible. Drink it on its own or use it in smoothies and other recipes.

23. Cottage Cheese

Cottage cheese is a high-protein food that is also rich in healthy fats. It’s an excellent source of calcium and other essential minerals, making it a nutritious addition to your diet.

Enjoy it on its own or use it in recipes like lasagna or homemade pancakes.

24. Butter

Butter is a natural fat that’s rich in vitamins and minerals. It’s also high in healthy fats that can help to improve cholesterol levels and reduce inflammation in the body.

Use it in moderation for cooking or spread it on whole-grain toast for a delicious, nutritious breakfast.

25. Seeds and Nuts Butter

Seeds and nuts butter like almond butter, sunflower butter or tahini are another delicious source of healthy fats. Use them as a spread on toast, in baking or in sauces and dressings.

26. Dark Meat Poultry

Dark meat poultry like chicken thighs or duck contains more fat than white meat. Fat found in poultry dark meat is healthier as it contains more monounsaturated fat than saturated fat.

27. Tuna

Tuna is considered a fatty fish but it’s still not as rich in omega-3 fatty acids as salmon, mackerel, or herring. Nevertheless, it’s a great source of protein and healthy fats.

28. Sardines

Sardines, like anchovies, are often overlooked, but they are an excellent source of omega-3 fatty acids, vitamin D, and calcium. Add them to salads or enjoy them on their own for a nutritious snack.

29. Macadamia Nuts

Macadamia nuts are incredibly rich and buttery, making them an excellent addition to your diet. They’re high in monounsaturated fats, fiber, and several important minerals. Enjoy them on their own or add them to your favorite recipes.

30. Walnuts

Walnuts are packed with healthy fats, fiber, and antioxidants. They’ve also been shown to have a positive effect on heart health, making them a great addition to your diet.

Enjoy them on their own or add them to your salads for an extra boost of nutrition.