For years, fats were misunderstood, often blamed for weight gain, heart disease, and poor health. But modern nutrition research and NHS guidelines (2025) have changed that narrative. Today, experts agree it’s not about avoiding fat altogether but about understanding the difference between good fats vs bad fats and making smarter food choices.

While some fats can raise cholesterol and harm heart health, healthy fats, like those found in nuts, seeds, ghee, avocados, and cold-pressed oils, play a vital role in supporting energy, hormones, brain function, and nutrient absorption. The goal is not elimination, but balance, choosing natural, unprocessed sources of fats in food that strengthen overall wellness.

This article will explain:

  • What fats actually do in your body

  • Why some fats are harmful and others are essential

  • The different types of fats and how they affect health

  • The fat food list you can include in your diet every day

By the end, you’ll have a clear, science-backed understanding of how to eat fats the right way, without guilt, fear, or confusion.

What are Fats?

Fats are one of the three essential macronutrients, alongside protein and carbohydrates. They provide energy and support key body functions that keep the body running smoothly. According to NHS guidelines (2025), fats act as a concentrated source of fuel and help with vitamin absorption, hormone regulation, and cell repair.

Fats are found in many foods and are also naturally present in the body. They form part of cell membranes, nerve tissue, and hormones, playing a structural and protective role. When not used immediately, fats are stored in fat cells for future energy needs, helping the body maintain warmth and prepare for times when food is limited.

What are the main types of Fats?

Unsaturated Fats

Unsaturated fats are considered healthy fats found in many everyday foods, supporting heart and overall wellness. They are typically liquid at room temperature and are known to lower LDL (“bad”) cholesterol, reduce inflammation, and help stabilise heart rhythms. These good fats are found mainly in plant-based foods such as vegetable oils, nuts, and seeds, along with certain types of fish.

Two Main Types of Unsaturated Fats

1. Monounsaturated Fats (MUFA)
These are one of the good fat sources in food for daily meals. They help maintain healthy cholesterol levels and provide lasting energy.

Common foods rich in monounsaturated fats:

  • Olive oil, peanut oil, mustard oil, and canola oil

  • Avocados

  • Nuts such as almonds, hazelnuts, and pecans

  • Seeds like pumpkin and sesame

According to a study published in Nutrition Bulletin (Givens, 2007), replacing saturated fats with unsaturated fats, such as those from oils, nuts, and fish, improves blood lipid balance and reduces cardiovascular risk. These findings reinforce global nutrition advice that prioritises unsaturated fats as the healthiest sources of fats in food.

2. Polyunsaturated Fats (PUFA)
These include omega-3 and omega-6 fatty acids, which the body cannot produce and must obtain from food.


 Key sources of polyunsaturated fats:

  • Sunflower, soybean, flaxseed, and Ghee

  • Walnuts and flax seeds

  • Oily fish such as salmon, mackerel, sardines, and tuna

  • Canola oil – rich in both monounsaturated and polyunsaturated fats

The findings discussed in Omega-3 Fatty Acids: Keys to Nutrition and Health (Academic Press, 2023) highlight that people with higher omega-3 intake have a significantly lower risk of premature death and better overall heart and brain health. 

Saturated Fats 

Saturated fats are solid at room temperature and are found in many everyday foods, both sweet and savoury. While small amounts of these fats can be part of a balanced diet, eating too many saturated fats increases “bad” LDL cholesterol and raises the risk of heart disease. All foods contain a mix of fats, but saturated fats are typically found in higher concentrations in certain sources of fats in food, such as animal products, dairy, and some tropical oils.

Common Sources of Saturated Fats

  • Animal-based: Fatty cuts of meat, sausages, butter, ghee, lard, cheese, cream, and full-fat milk.

  • Plant-based: Coconut oil, palm oil, cocoa butter, and coconut cream.

  • Processed foods: Pastries, biscuits, chocolates, cakes, and fried snacks made with butter or palm oil.

According to the NHS (2025), men should limit saturated fat to no more than 30 g per day, and women to no more than 20 g per day. Replacing these foods with options like oils, nuts, and seeds can help improve overall cholesterol balance.

Is saturated fat good for health?

Saturated fats raise LDL (“bad”) cholesterol, which can lead to fatty buildup in the arteries. Over time, this increases the risk of heart disease and stroke. HDL (“good”) cholesterol helps remove excess fat from the bloodstream, so keeping the right balance between the two is important for long-term heart health.

According to a review published in the Journal of Clinical Preventive Cardiology (2017), diets high in saturated fats can elevate LDL cholesterol, but the overall cardiovascular effect depends largely on what replaces those fats in the diet. The study concluded that replacing saturated fats with unsaturated fats, especially from plant oils, nuts, and fish is linked with improved heart health and lower cardiovascular risk.

Trans Fats 

Trans fats, also known as trans fatty acids, are the least healthy type of fat. These fats are created when liquid vegetable oils are chemically hydrogenated to make them solid, a process often used in food manufacturing and deep frying. Unlike unsaturated or healthy fats, industrial trans fats, found in processed foods made with partially hydrogenated oils such as packaged snacks, fried fast foods, margarine, and baked goods like cookies or pastries, raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and increase inflammation, all of which heighten the risk of heart disease and stroke.

Common Sources of Trans Fats

Trans fats are often hidden in processed or fried foods. Recognising these sources of fats in food helps in reducing their intake:

  • Packaged foods: Biscuits, cookies, pastries, and cakes made with partially hydrogenated oils.

  • Fried and fast foods: Chips, fries, samosas, and bhaturas cooked in reused oils or vanaspati made from hydrogenated vegetable oils such as palm oil and soybean oil, which are major sources of trans fats.

  • Processed snacks: Instant noodles, namkeen, and bakery shortening.

  • Street food and takeaways: Items fried repeatedly in the same oil, a major source of trans fats in India.

Health Effects of Trans Fats

Trans fats are harmful even in small amounts. They:

  • Raise LDL cholesterol (bad)

  • Lower HDL cholesterol (good)

  • Promote inflammation, increasing the risk of heart disease, diabetes, and stroke

  • Contribute to insulin resistance, a risk factor for type 2 diabetes

Evidence from the World Health Organization REPLACE Initiative (2023) confirms that eliminating industrial trans fats from the global food supply could save up to 17 million lives by 2040. In India, the FSSAI’s trans fat regulation, capping levels to 2%, has already shown measurable improvement in edible oil quality and public awareness.

Why Are Some Fats Healthy?

Not all fats are harmful, in fact, research shows that some are essential for energy, growth, and long-term health. Healthy fats, found in natural foods like nuts, seeds, ghee, avocados, and cold-pressed oils, play a key role in keeping the body balanced. These high fat foods options supply clean fuel and support vital body functions.

According to a large meta-analysis in JAMA Internal Medicine (2016), replacing saturated fats with polyunsaturated fats was linked to a 19% lower risk of heart disease and a 13% lower risk of total mortality. Similarly, a 2024 study in Frontiers in Public Health found that reducing saturated fat intake led to a 21% decrease in cardiovascular events. These findings address a common question — which fat is good, saturated or unsaturated? Research consistently shows that unsaturated fats, especially those from natural, unprocessed sources, are better for heart and metabolic health.

Good fats help absorb vitamins A, D, E, and K, support hormone balance, and maintain brain and nerve health. Though fats provide more calories than protein or carbohydrates, choosing the right sources of fats in food, like olive oil, nuts, and other good fats food, promotes heart health and steady energy when eaten in moderation.

What’s Bad About Fat?

Fat adds flavor and texture to food, but eating too much of it, especially the wrong kind, is harmful. Saturated fats and trans fats, often found in fried, processed, or packaged foods, can raise cholesterol and increase the risk of heart disease. These are considered unhealthy fats when eaten regularly or in large amounts.

Many fatty foods like fast food, fried snacks, cheese, butter, cream, and high-fat meats (such as bacon and sausages) are common sources of these fats. Restaurant and takeout meals often contain extra oil, butter, or creamy sauces to enhance taste, which means they usually have more fat than home-cooked meals.

While fats are part of a healthy diet, it’s important to limit foods high in saturated and trans fats and choose healthier sources of fats in food instead, something we’ll cover next when exploring the fat foods list.

5. The Top 11 Good-Fat Foods to Include in Your Diet: Your Ultimate Fat Food List

Not all fats are created equal. In fact, good fatty foods are essential for energy, brain health, and hormone balance. The right fats improve nutrient absorption, reduce inflammation, and support heart wellness. Here’s a list of 11 good-fat foods that deserve a place in your daily meals for better vitality and metabolism.

1. Ghee

Ghee, or clarified butter, is a traditional source of fats used widely in Indian diets. It contains short-chain fatty acids that aid digestion and promote nutrient absorption. Ghee also provides vitamins A, D, E, and K, all fat-soluble nutrients that support immunity and bone health. Moderate consumption (1–2 teaspoons daily) can be part of a balanced, healthy fats food plan. As this high-fat food offers good fats for weight loss, try cooking it with lentils, rice, or drizzling it on rotis for flavour and satiety. An MDPI (2020) review noted that pure cow ghee, in moderation, improves HDL levels without significantly affecting LDL cholesterol.

Want to know more? Read our detailed guide on the benefits of ghee to discover how this fat-rich food supports heart health, digestion, and immunity.

2. Cold-Pressed Oils

Cold-pressed oils like olive, mustard, sesame, and groundnut oil are valuable sources of unsaturated fats. Unlike refined oils, they retain antioxidants, vitamins, and plant sterols that protect heart and joint health. These healthy fat foods help lower LDL and maintain HDL cholesterol. Use them for light sautéing, salad dressings, or drizzle over cooked dishes for extra flavour. A Harvard Health (2023) report confirmed that substituting refined or saturated oils with cold-pressed unsaturated oils lowers cardiovascular disease risk by 10–20%.


Want to dive deeper into traditional oils? Check out our full blog on the benefits of mustard oil, a fat-rich food known for its omega-3 fats, natural antioxidants, and heart-protective properties. 

3. Muesli

Muesli made with oats, nuts, and seeds is a nutrient-rich, healthy-fat food. It provides slow-releasing carbohydrates, dietary fibre, and natural unsaturated fats from nuts and seeds. These nutrients help maintain energy levels and support gut health. For breakfast, mix muesli with yogurt or milk and top with fruits for extra antioxidants. Research found that consuming whole-grain cereals like muesli helps lower total cholesterol and reduce cardiovascular risk when combined with healthy fat foods and proteins.

4. Nuts & Natural Energy Bites

Nuts are one of the most nutrient-dense sources of healthy fats in food. Almonds, walnuts, pistachios, and cashews are packed with monounsaturated and polyunsaturated fats, along with plant-based protein, vitamin E, and magnesium. These healthy fat foods help lower LDL cholesterol and improve heart health. A handful (about 30 g) daily is ideal. Combine nuts with dates or seeds to make natural energy bites, a wholesome alternative to processed snacks. Research published in the Journal of the American College of Nutrition found that regular nut consumption is linked to a 14% lower risk of heart disease and better metabolic health.

5. Turmeric

Turmeric is not high in fats itself, but when combined with healthy fats like ghee, milk, or coconut oil, its active compound curcumin is better absorbed. Curcumin has powerful anti-inflammatory and antioxidant effects that support brain and joint health. Try golden milk made with turmeric and a small amount of ghee or coconut oil. An MDPI study confirmed that consuming curcumin with fats significantly enhances bioavailability and improves overall antioxidant activity.

Want to learn more about turmeric? Read our in-depth blog on the health benefits of turmeric to discover how this high-fat food supports immunity, reduces inflammation, and enhances overall wellness when paired with healthy fats.

6. Raw Honey

Raw honey is a natural sweetener rich in enzymes, minerals, and plant compounds. Although not a fat source itself, it pairs beautifully with healthy fat foods like nuts, seeds, or muesli, making energy-rich snacks. This fatty food provides natural energy without refined sugar spikes and has antibacterial and antioxidant properties. A review noted that replacing refined sugar with raw honey improves lipid profiles and reduces oxidative stress markers. Use it to sweeten smoothies or drizzle over yogurt.

7. Dark Cocoa Mixes

Dark cocoa and cacao mixes are delicious sources of antioxidants and healthy fats. With around 60–65% calories from fats, mostly stearic acid, cocoa supports heart health without raising LDL cholesterol. This high-fat food is also rich in flavonoids that improve blood flow and reduce inflammation. Add a spoonful of pure cocoa to warm milk or smoothies for a natural energy boost. A Nutrients (2023) meta-analysis reported that moderate dark chocolate intake enhances endothelial function and lowers blood pressure.

8. Avocados

Avocados are one of the richest sources of healthy fats in food, with nearly 80% of their calories coming from heart-friendly monounsaturated fats. These good fats help lower LDL (“bad”) cholesterol and support brain and heart function. Avocados also provide potassium, fibre, and antioxidant compounds like lutein. One medium avocado offers about 15% of your daily potassium needs. You can enjoy them mashed on toast, blended into smoothies, or sliced in salads and wraps. Research in the Journal of the American Heart Association (2022) found that eating one avocado daily improved cholesterol balance and overall diet quality.

9. Seeds

Seeds such as flax, chia, pumpkin, sesame, and sunflower are small but powerful sources of fats. These healthy fat foods are rich in omega-3 and omega-6 fatty acids, fibre, and antioxidants. Regular consumption supports these good fatty foods' heart function, hormonal balance, and healthy cholesterol levels. Add a spoonful of mixed seeds to smoothies, salads, or yogurt. Soaking flax and chia seeds overnight softens their outer layer, making nutrients like omega-3s and fibre easier for the body to absorb. A European Journal of Medical Research review highlighted that daily intake of these high-fat foods improves lipid metabolism and reduces inflammation markers.

10. Coconut

Coconut is a unique source of saturated fats, containing medium-chain triglycerides (MCTs) that are quickly converted into energy rather than stored as fat. It also provides fibre, manganese, and antioxidants. Fresh coconut slices or unsweetened coconut flakes make for healthy snacks, while coconut milk adds richness to curries and smoothies. A Journal of the American College of Nutrition review found that moderate coconut consumption can improve HDL levels, but should be balanced with unsaturated fat intake to maintain cholesterol health.

11. Dry Fruit & Spice Blends

Dry fruits like dates, figs, apricots, and raisins combined with warming spices such as cinnamon, nutmeg, and turmeric make a nutrient-packed, healthy fats food blend. These snacks offer natural sugars, fibre, iron, and small amounts of unsaturated fats from nuts or seeds mixed in. Enjoy them as mid-morning bites or sprinkle over porridge. Studies in Frontiers in Nutrition (2022) link regular consumption of mixed dry fruits and nuts to improved antioxidant status and better lipid balance.


6. Easy Ways to Add Healthy Fats Every Day

Adding healthy fatty foods to your meals doesn’t have to be complicated. Small daily choices can help you get the right balance of good fats for energy, heart health, and overall wellness.

  • Replace refined oils with cold-pressed oils like olive, mustard, sesame, or groundnut oil for everyday cooking. These 11 Good-Fat Foods are rich sources of fats that protect the heart.

  • Add seeds and nut butter (flax, chia, or almond) to your breakfast bowls, oatmeal, or smoothies for plant-based omega-3s.

  • Use a teaspoon of ghee while cooking lentils, rice, or vegetables for better nutrient absorption and digestive support.

  • Choose nut- and date-based energy bites as your go-to fat-rich food for sustained energy and healthy fat consumption.

  • End your day with warm turmeric milk blended with ghee or coconut oil, a calming drink that improves curcumin absorption and boosts immunity naturally.

7. Conclusion  

Fats are a vital part of a healthy diet, providing energy and supporting essential body functions like hormone production and vitamin absorption. The key is knowing the difference between saturated vs unsaturated fat and making mindful choices. Include more unsaturated fats from fat food items like nuts, seeds, avocados, and cold-pressed oils, and limit saturated fats from butter, ghee, and fried foods. Avoid trans fats wherever possible. As the NHS recommends, balance, moderation, and quality are what matter most. By choosing the right sources of fats in food, you can support heart health, boost energy, and maintain overall well-being.

Want to explore more? Read blogs on Kale Benefits & Nutrition, Ghee Coffee Benefits, Different Types of Ghee Making Processes, and more.