By food type · Evidence-based guide
Top 10 Healthy Fats & Oils Foods
Fat is not the enemy. Decades of research show that the type of fat matters far more than the total amount. Replacing saturated and trans fats with unsaturated fats, both monounsaturated and polyunsaturated, is associated with lower LDL cholesterol and lower heart disease risk, according to Harvard's Nutrition Source. In the PREDIMED trial, a Mediterranean diet enriched with extra-virgin olive oil or nuts reduced major cardiovascular events by about 30%. The ten sources below provide healthy fats in whole-food or minimally processed forms. Because all fats are calorie-dense at about 9 calories per gram, the goal is substitution rather than adding extra fat on top of your current diet.
Extra-Virgin Olive Oil
The best-studied cooking oil.
Why it helps
In PREDIMED, adding about four tablespoons of extra-virgin olive oil daily within a Mediterranean diet cut major cardiovascular events by about 30%. Its polyphenols may contribute to benefits beyond its fats. [1][2]
⚠️ Cautions
Calorie-dense; replace butter rather than adding.
Avocado
Whole-food monounsaturated fat with fiber.
Why it helps
Avocados combine monounsaturated fat with fiber and potassium. Replacing saturated fat sources with avocado is associated with lower cardiovascular risk. [3][4]
⚠️ Cautions
High potassium; latex-fruit allergy cross-reactivity.
Salmon and Oily Fish
The main source of EPA and DHA.
Why it helps
Oily fish supplies long-chain omega-3s that lower triglycerides and are linked to lower coronary death in a JAMA review. [5][6][7]
⚠️ Cautions
Follow FDA advice on mercury; fish allergy. High-dose fish oil supplements may increase bleeding risk with anticoagulants and atrial fibrillation risk.
Walnuts
Plant omega-3 (ALA) in a nut.
Why it helps
Walnuts are the richest nut source of ALA. Nut intake was associated with about 20% lower mortality in Harvard cohorts. [8][9]
⚠️ Cautions
Tree nut allergy.
Ground Flaxseed and Flaxseed Oil
Concentrated plant omega-3s.
Why it helps
Flaxseed oil is the richest common source of ALA. NIH's NCCIH reports some evidence for modest benefits on blood pressure and cholesterol from flaxseed. [10][6]
⚠️ Cautions
May add to bleeding risk with anticoagulants; separate from other medications.
Canola Oil
Affordable oil low in saturated fat with ALA.
Why it helps
Canola oil is low in saturated fat and contains both monounsaturated fat and ALA. Harvard's Nutrition Source lists it among healthy plant oils for cooking. [4]
⚠️ Cautions
Generally safe; choose fresh oil and avoid reusing it for deep frying.
Almonds and Almond Butter
Vitamin E-rich monounsaturated fat.
Why it helps
Almonds supply monounsaturated fat and vitamin E. Trials show they can modestly lower LDL cholesterol when replacing less healthy snacks. [11][12]
⚠️ Cautions
Tree nut allergy; oxalate content for stone formers.
Chia Seeds
Fiber plus plant omega-3.
Why it helps
Chia seeds provide ALA alongside a large dose of soluble fiber. [13][6]
⚠️ Cautions
Choking risk if eaten dry and followed by liquid.
Dark Chocolate (70% or More)
Cocoa flavanols in moderation.
Why it helps
Harvard's Nutrition Source notes cocoa flavanols may support blood vessel function and blood pressure, though chocolate is also high in saturated fat, sugar, and calories. [14][15]
⚠️ Cautions
Contains caffeine; some products contain heavy metals; calorie-dense.
Olives
Whole-fruit source of olive fats.
Why it helps
Olives provide the same monounsaturated fat as olive oil along with vitamin E and polyphenols, in a whole-food form. [2][16]
⚠️ Cautions
Cured olives are very high in sodium; rinse or limit if you have high blood pressure.
Quick-Reference Summary Table
| Food | Key nutrient | Serving |
|---|---|---|
| Extra-Virgin Olive Oil | Monounsaturated fat, polyphenols | 2-4 tablespoons daily |
| Avocado | Monounsaturated fat, fiber, potassium | 1/3-1/2 fruit |
| Salmon and Oily Fish | EPA/DHA omega-3s | 2 servings weekly |
| Walnuts | ALA, polyunsaturated fat | 1 oz |
| Ground Flaxseed and Flaxseed Oil | ALA, lignans | 1 tbsp ground or 1 tsp oil |
| Canola Oil | Monounsaturated fat, ALA | 1-2 tablespoons |
| Almonds and Almond Butter | Vitamin E, monounsaturated fat | 1 oz or 2 tbsp butter |
| Chia Seeds | ALA, fiber | 1-2 tablespoons |
| Dark Chocolate (70% or More) | Flavanols, magnesium | About 1 oz |
| Olives | Monounsaturated fat, vitamin E | 5-10 olives |
The Bottom Line
Choose unsaturated fats over saturated and trans fats: cook with olive or canola oil, eat oily fish twice weekly, and snack on nuts and seeds. Keep portions in mind because all fats are energy-dense. Talk with your clinician before taking high-dose fish oil if you use blood thinners. Store oils away from heat and light, and avoid reusing oil for deep frying, which creates harmful oxidation products. Measuring oil with a spoon rather than pouring freely helps keep portions in check.
Related Reading on HealAtlas
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Sources
- Estruch R, et al. Mediterranean diet supplemented with extra-virgin olive oil or nuts (PREDIMED). N Engl J Med. 2018. PMID 29897866
- Harvard T.H. Chan Nutrition Source: Olive Oil
- Harvard T.H. Chan Nutrition Source: Avocados
- Harvard T.H. Chan Nutrition Source: Types of Fat
- Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health. JAMA. 2006. PMID 17047219
- NIH Office of Dietary Supplements: Omega-3 Fatty Acids fact sheet
- U.S. FDA: Advice about Eating Fish
- Bao Y, et al. Association of nut consumption with total and cause-specific mortality. N Engl J Med. 2013. PMID 24256379
- Harvard T.H. Chan Nutrition Source: Nuts for the Heart
- NIH NCCIH: Flaxseed and Flaxseed Oil
- Harvard T.H. Chan Nutrition Source: Almonds
- NIH Office of Dietary Supplements: Vitamin E fact sheet
- Harvard T.H. Chan Nutrition Source: Chia Seeds
- Harvard T.H. Chan Nutrition Source: Dark Chocolate
- NIH Office of Dietary Supplements: Magnesium fact sheet
- World Health Organization: Salt reduction fact sheet