Foods that are high in healthy fats

Health up Your Fats

All foods containing fat have a mix of different fats: unsaturated and saturated. Saturated fats are typically solid at room temperature, and eating patterns high in saturated fats has been linked to heart disease risk. Unsaturated fats, which include monounsaturated and polyunsaturated types, are typically plant-based or from fatty fish. Choosing more unsaturated fats in place of saturated fats may help support your heart health and help reduce inflammation. Here are some tips on how to cut back on saturated fats.

Top sources of saturated fats:

  • Sandwiches such as deli sandwiches, burgers, tacos, burritos, grilled cheese, and hot dogs
  • Desserts and sweet snacks
  • Grain-based mixed dishes, such as spaghetti and meatballs, casseroles, and quesadillas, that typically contain high saturated fat ingredients such as fatty meat, cheese, or butter, for example
  • Higher fat dairy products
  • Pizza

Ways to reduce saturated fats:

  • Choose leaner cuts of beef, such as round or loin cuts and skinless poultry
  • Limit processed meats/poultry to no more than 1-2 meals per week
  • Opt for low-fat or non-fat dairy (milk, cheese, creamers, and ice cream)
  • Grill, bake, poach, air fry, or steam your foods
  • Make baked goods, fried foods, and fast foods a special treat

Some swaps to help:

  • Swap out butter for vegetable oils, such as soybean, corn, olive, or canola oils, when cooking
  • Add a slice of avocado instead of full-fat cheese on salads or sandwiches
  • Choose some heart-healthy, seasoned, lightly salted nuts or seeds for a snack
  • Use peanut, sunflower seed, or almond butter spreads or mashed avocado in sandwiches
  • Make a better for you grilled cheese sandwich — instead of butter, lightly brush the bread with olive oil and sprinkle with a little garlic powder; swap a slice of tomato for some of the cheese
  • Swap out sandwiches made with deli meats and cheese for tuna or salmon salad sandwiches
  • Try vegetables instead of pepperoni or sausage when you treat yourself to pizza
  • Dress salads with olive oil and vinegar instead of store-bought creamy dressings


Including more of the right types of fats in your eating pattern can make a big difference in your overall health. Replacing foods that are high in saturated fat with healthier options is easier than ever by following the above tips and planning in advance.