Healthy fats are also known as good fats for the heart so, the next time you eat and you hear someone say, and those are fats, don’t fret right away. As mentioned, not all fats are bad. In fact, there are lots of good ones! Good or healthy fats are best for blood pressure and are perfect for consuming for health improvement, too. 

Specifically, good or unsaturated fats can help reduce the risk of heart disease and cardiovascular disease. They lower high cholesterol levels, too, and many other health benefits. The ketogenic diet, one of the most popular diets today, uses a lot of good fats to make it more effective.  

Keto raises good HDL cholesterol and lowers LDL cholesterol or bad cholesterol. Indeed, this diet is a form of protection, too, against the plaque buildup in the human’s arteries. If you want to lose weight fast, start doing the Ketogenic diet as soon as possible.

10 Must-Consume Foods Rich in Good Fats

1. Avocados 


You probably know already that avocado is constantly present in the keto foods. It is among the tastiest and easiest ways to promote your intake of healthy fats. Avocados are typically rich in healthy poly- and mono-saturated fats, plus antioxidants and fiber. Also, this fruit is a great pick when it comes to fat since other fats such as oils do not contain the avocado’s fiber. 

So, effectively the fiber this fatty food contains will help you feel fuller for a longer time. You won’t feel hungry right away. More so, the fruit adds antioxidants and almost 20 different vitamins in minerals to the body.

2. Full-Fat Yogurt 


Full-fat plain yogurt is yet another high-fat food, and it is a good choice among many keto dieters. While it is a good source of protein, it is also impressively monounsaturated and polyunsaturated fat. Meaning, the monounsaturated fat in this yogurt is mixed with another good fat, which is an excellent source of omega-3s.

3. Tuna and Salmon


Don’t look beyond the sea if you opt for healthy fats for consumption, whether you are into the ketogenic diet or not. These two types of fish are ideal choices for Keto as they offer high-quality protein, not to mention rich in advantageous omega-3 fatty acids. These fatty acids help fight inflammation and lessen the risks of a lot of chronic illnesses.

4. Virgin Coconut Oil 

coconut oil

This kind of oil is famous for its high saturated fat content. In addition, it provides some medium-chain triglycerides readily burned as fuel. A tablespoon of coconut oil contains 14 grams and 117 calories of total fat and, 12 of these are saturated fats. Using this kind of oil helps ensure that it contains several natural plant chemicals that possibly include health advantages. 

5. Macadamia Nuts 


Nuts are certainly among the best fats. However, not all are made equal in terms of the keto diet. For instance, cashews are rich in carbs. Nevertheless, macadamia nuts are a perfect fit as they are rich in good fats and low in carbohydrates.

6. Olive Oil 

olive oil

If you want to lessen your intake of overall saturated fat while doing a diet generous in fatty foods, consume olive oil instead of butter when sauteing proteins and vegetables. Additionally, salad dressings from the store is a great idea, not to mention making your own vinaigrette using balsamic vinegar, olive oil, and Dijon mustard. For cooking, vegetable oil is a good choice to use.

7. Eggs

egg consumption

One large egg contains 13 essential nutrients. It also has 6 grams of the highest-quality protein ever available, 1.5 grams saturated fats and 5 grams of total fat. Also, it’s not only the fat content that makes the eggs amazing. They are among the few natural sources too, of Vitamin D, not to mention containing choline very vital for the brain’s health. 

8. Grass-Fed Steak 

grass-fed steak

Just because Keto is high in fats, it does not necessarily mean it is high in protein, too. Therefore, you don’t need to put a lot of meat on our list of things to buy at the grocery. However, steak can be an ideal high-fat and protein-rich choice, specifically, the grass-fed steak. Nevertheless, it has heart-friendly omega fatty acids, as well.

9. Full-Fat Coconut Milk

coconut milk


This high-fat milk has medium-chain triglycerides or MCTs, contributing to energy production, not to mention promoting good (HDL) cholesterol. According to a dietitian, Sarah Ashman, high-fat coconut milk is perfect for both coffee, baked goods, and smoothies. 

10. Pumpkin Seeds

pumpkin seeds

Pumpkin seeds are perfect examples of healthy fats that you want to eat them regularly. They offer a high dosage of protein. In fact, about 75 percent of the pumpkin seeds’ fat is polyunsaturated or monounsaturated.

The healthiest fats, including these seeds, also provide protein, fiber, and many other vitamins and minerals. Undoubtedly, pumpkin seeds are perfect choices as they are rich in various minerals, including zinc that supports the immune system, and magnesium, which is an anti-inflammatory element.

What Good Fats can Bring You

Instead of depending on a lot of willpower, the healthy keto diet takes an entirely different strategy in weight loss and health improvement. The moment you eat carbohydrates, they break down quickly into glucose into the blood. Then, the extra calories get easily stored as body fat. 

By following a menu plan, specifically the keto or even Mediterranean diet, your levels of the fat-storing hormone can greatly. As a result, it will transform your body into a fat-burning machine. This means that any physical activity you do can melt the unwanted fats fast.

Sticking to the primary goal of a high-fat, low-carb diet, low carbohydrate with moderate protein consumption, can enhance wellness. Many have already shown that this nutritional tactic has a solid biochemical and psychological basis.

Benefits of Low-Carb High-Fat Diet

Those into Keto and all other similar diets with strict low-carb consumption end up becoming ketogenic unintentionally. You can consume the LCHF menu plan indefinitely, and eventually, it can result in ketosis with many similar benefits when you fast. The advantages include:

  • Better LDL/HDL Levels – By raising the HDL levels and lowering triglycerides low-carb diets frequently lead to major enhancements in this ratio.
  • Stable Sugar Levels – Recent studies have it that high-fat, low-carb menus have displayed advantages for the improvement of glucose levels, as well as insulin secretion.
  • Controls Hunger – Naturally, fat is more satisfying and therefore, ends up leaving a person total satisfaction. 
  • Reduce Risk for Cardiovascular Disease – Keto diet, specifically, has the ability to lower the risk factors of cardiovascular disease and obesity.
  • Permanent Weight Loss – A study that the British Journal of Nutrition published found that those strictly doing the keto diet can achieve a long-term (or even permanent) weight loss.
  • Enhanced Mental Focus – A lot of people opt for the keto diet to improve their mental performance solely. Avoiding added sugar can result in enhanced concentration and focus.

On top of the restriction in carbohydrates, achieving a state of ketosis is upfront. Simply drink lots of water, avoid consuming carbs for snacks, and add a 30-minute exercise regularly. For many people, a radical change in terms of eating habits. This can be overwhelming, but don’t let it intimidate your decision to start with the keto diet.

Even though Keto is an effective diet involving good fats, not everybody can do it. It is still important to seek medical advice to be sure the meal plan is beneficial. And, even if a lot of diabetics have proven its benefits in their condition, it is ideal to still seek the doctor’s approval.