Fatty Foods that are Healthy

Author: FITivate | Published date: October 30, 2023 | Category: Nutrition

Food that is high in good fats rich in monounsaturated and polysaturated fats can promote good cholesterol levels and reduce bad cholesterol in the body.


Especially fatty fish such as salmon, tuna, sardines which are rich in omega 3 fatty acids, keep the heart and brain sharp.


Pumpkin, sunflower and sesame seeds have healthy fats that can lower cholesterol levels.


Hazelnuts to pecans, nuts are good for the heart. Walnuts, especially, deliver heart healthy fats.


Not only is it good for your heart, it may also help with osteoarthritis symptoms.

Olive Oil

High in good fats but use sparingly for dressing or stir frying.


High in protein, nutrients and high percentage of good fats in its overall fats content.


Versatile ingredient that can come in the form of toufu or soybean milk.

Even though good fat is beneficial for health, do note that the recommended daily fat intake should be about
20% to 30% of the daily total caloric intake : for a 2000 calorie daily diet, it will translate to 55 to 66 grams of
fat intake a day. (1)


By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)



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