7 Healthy Fats for Weight Loss: Boost Your Diet & Shed Pounds

When it comes to diet, not all fats are created equal. "Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves," says Harvard Health. "It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle." Here are seven healthy fats to always keep on rotation.

Avocado

Avocados are a great source of healthy fats and fiber. "The type of fat in an avocado is mainly unsaturated (specifically, monounsaturated), which, when eaten in place of high-saturated-fat foods, can help maintain healthy cholesterol levels," dietitian Victoria Taylor tells the British Heart Foundation. "Compared with other high-fat foods, avocados are a healthy option."

Nuts

Nuts such as walnuts are a good source of healthy fats. "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Fish

Fatty fish such as salmon and mackerel is a great source of healthy fats. "Try to eat at least two servings a week of fish, especially fish that's rich in omega-3 fatty acids," says the Mayo Clinic. "Doing so appears to reduce the risk of heart disease, particularly sudden cardiac death. Eating fish rich in omega-3 fatty acids and other nutrients seems to be better for the heart than just using supplements."

Eggs

Eggs are full of protein and good fats. "A large egg contains little saturated fat — about 1.5 grams," according to Harvard Health. "The evidence that cholesterol in one egg a day is safe for most people comes from huge studies — many conducted here at Harvard Medical School — that have followed hundreds of thousands of people over decades."

Olive Oil

Olive oil is a staple part of the Mediterranean diet and a great source of healthy fats. "Olive oil is a healthy source of fat," Taylor says. "When used as part of a healthy and balanced diet, olive oil can be good for you."

Greek Yogurt

Reach for the full-fat yogurt for ultimate satiety, experts say. "Regular yogurt doesn't have much protein and it's typically loaded with sugar," Courtney Schuchmann, MS, RD, LDN told UChicagoMedicine. "Greek yogurt is a better option, as it is higher in protein, but be careful because it can also be loaded with sugar. So you have to read the labels."

Chia Seeds

Chia seeds can be added to many other foods. "Chia seeds have many nutritional benefits," Romi Londre, RDN, CD, tells the Mayo Clinic. "They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA. They can help with weight loss."

💪🔥Body Booster: Healthy fats are an important part of a nutritious diet.

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Sustainable Weight Loss