Fat is found in many foods and is an essential macronutrient in our diet. It provides energy, supports the absorption of fat-soluble vitamins, and is necessary for the body to function properly.
Foods rich in healthy fats
Olive oil and other vegetable oils
Nuts (almonds, walnuts, hazelnuts)
Seeds (flaxseeds, chia seeds, sesame seeds)
Avocado
Fatty fish (salmon, sardines, mackerel)
These foods mainly contain unsaturated fats, which are associated with health benefits.
Foods containing animal fats
Meat and meat products
Dairy products (cheese, full-fat yogurt, butter)
Eggs
These foods contain varying amounts of saturated and unsaturated fats. It's best to limit your overall saturated fat intake, but there's no need to eliminate all animal-based foods.
Foods containing less nutritious fats
Certain fried foods
Some ready-made and ultra-processed foods
Sweets and baked goods that are high in fat
Many of these foods contain significant amounts of saturated fat, added sugars, or salt, so it's best to eat them less often.
What to keep in mind
You don't need to avoid fat.
What matters is the quality, quantity, and overall balance of your diet.
The bottom line
Fat is found in many foods and is an essential part of a healthy diet. The key is to prioritize sources of unsaturated fats and consume them in appropriate amounts.