Learning About Foods With Healthy Fats
What foods contain healthy fats?
The foods you eat contain nutrients, such as vitamins and minerals. Fat is a nutrient. Your body needs the right amount to stay healthy and work as it should. You can use the list below to help you make choices about which foods to eat.
Here are some foods that contain healthy fats.
Unsaturated fats and oils
- Canola oil
- Corn oil
- Flaxseed oil
- Olive oil
- Peanut oil
- Safflower oil
- Sunflower oil
- Non hydrogenated margarines
Seafood
- Herring
- Lake trout
- Mackerel
- Oysters
- Salmon
- Sardines
Nuts and seeds
- Almonds
- Chia seeds
- Flaxseeds (ground)
- Hazelnuts
- Nut butters (such as peanut and almond)
- Pumpkin seeds
- Sunflower seeds
- Walnuts
- Sesame seeds
- Pecans
- Pistachios
Fruits
Work with your doctor to find out how much of this nutrient you need. Depending on your health, you may need more or less of it in your diet.
For 24/7 nurse advice and general health information call Health Link at 811.
Where can you learn more?
Go to https://www.healthwise.net/patientEd
Enter F360 in the search box to learn more about "Learning About Foods With Healthy Fats".
Adaptation Date: 02/28/2022
Adapted By: Alberta Health Services
Adaptation Reviewed By: Alberta Health Services
