Healthy fats: what to eat, how much, and simple swaps that actually work

Fat earned a bad reputation, but the right fats help your brain, heart, and mood. This guide cuts through the noise with clear examples, portion sizes, and cooking tips you can use today.

What counts as a healthy fat?

Healthy fats are mostly unsaturated fats: monounsaturated (MUFA) and polyunsaturated (PUFA). Think olive oil, avocados, nuts, seeds, and fatty fish. Omega-3s — found in salmon, mackerel, chia, and flax — lower inflammation and help triglycerides. Avoid trans fats (read labels for “partially hydrogenated”) and keep saturated fats (butter, coconut oil, fatty cuts) limited.

Concrete examples: one tablespoon of extra virgin olive oil, one quarter avocado, or a small handful (about 28 g) of nuts are single portions. Fat is calorie-dense: a tablespoon of oil is ~120 calories, so measure if you track calories.

How to use healthy fats every day

Switch instead of adding. Swap butter for olive oil when sautéing, use avocado on toast instead of extra mayo, and choose salmon or sardines twice a week instead of processed meats. For high-heat cooking use avocado oil or light olive oil; reserve extra virgin olive oil for dressings and finishing to keep its flavor and nutrients.

Snack ideas that don’t overdo calories: Greek yogurt with a tablespoon of chopped walnuts, apple slices with one tablespoon peanut butter, or carrot sticks with two tablespoons hummus. These combine fiber and fat for better fullness and stable blood sugar.

Quick meal plan moves: add a tablespoon of olive oil to steamed veggies, toss a quarter avocado into your salad, sprinkle a tablespoon of chia on oatmeal, or bake salmon with lemon and a teaspoon of olive oil. Small changes add up without dramatic calorie spikes if you stick to the suggested portions.

Balance matters. Most people eat too many omega-6 rich processed seed oils (corn, soybean) and not enough omega-3s. Try one fatty fish meal per week and two plant-based omega-3 sources (chia, flax, walnuts) to improve your ratio.

Health checks: healthy fats can raise HDL (the “good” cholesterol) and lower triglycerides, but if you have high LDL or other risks, talk with your doctor about limits on saturated fats. If you take blood thinners like warfarin, major diet changes deserve a quick chat with your clinician — fats themselves usually don’t affect warfarin, but big changes in routine can matter.

Storage tips and safety: store nuts and ground flax in the fridge to prevent rancidity. Avoid fried fast food — it often contains damaged fats and hidden trans fats. Read labels for “partially hydrogenated oils.”

Try this week: replace butter with olive oil for one meal, add a small serving of fatty fish, and snack on a measured handful of nuts. Small, consistent swaps beat one-time strict rules and feel less stressful.

Want a simple recipe or a swap list for your usual meals? I can make one based on what you normally eat — tell me your staples and I’ll give tailored swaps.