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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

Avocados
Olives

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.

Where can you learn more?

Go to https://www.healthwise.net/patientEd

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Adapted with permission from copyrighted materials from Healthwise, Incorporated (Healthwise). This information does not replace the advice of a doctor. Healthwise disclaims any warranty and is not responsible or liable for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.