The Best Healthy Fats for Weight Loss, Recommended by Dietitians

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Rich in monounsaturated fats, avocados provide a creamy texture and are high in fiber, promoting feelings of fullness.

Olive Oil:

Extra virgin olive oil is a source of monounsaturated fats and contains antioxidants. Use it for cooking or drizzling on salads.

Nuts and Seeds:

Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are rich in healthy fats, fiber, and protein. They can be a satisfying snack or added to meals.

Fatty Fish:

Salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids. These fats have been shown to support heart health and may have anti-inflammatory properties.

Coconut Oil:

While high in saturated fats, coconut oil contains medium-chain triglycerides (MCTs) that may be metabolized differently by the body.

Nut Butters:

Peanut butter, almond butter, and other nut butters are good sources of healthy fats and protein. Choose varieties without added sugars or hydrogenated oils.

Dark Chocolate:

Dark chocolate with a high cocoa content (70% or more) contains monounsaturated fats and antioxidants.

Chia Seeds:

These tiny seeds are rich in omega-3 fatty acids, fiber, and other nutrients. They can be added to yogurt, smoothies, or used as a topping for salads.


Some types of cheese, like feta or goat cheese, can be included in a balanced diet. They provide healthy fats and protein, but portion.


Eggs contain healthy fats, including omega-3s, and are a good source of protein. Including eggs in your diet can contribute to satiety.


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