Fats are found in many foods and are a key macronutrient in your diet. They’re vital for energy, vitamin absorption, and making your body work properly.
Foods rich in high-quality fats
Olive oil and other plant oils
Nuts (almonds, walnuts, hazelnuts)
Seeds (flaxseed, chia, sesame)
Avocado
Fatty fish (salmon, sardines, mackerel)
These foods mainly have unsaturated fats, which are linked to health benefits.
Foods that contain animal-based fats
Meat and meat products
Dairy products (cheese, whole yogurt, butter)
Eggs
These foods contain saturated fats, which can be part of your eating plan, but it's best to eat them in moderation.
Foods with low nutritional value fats
Fried foods
Ready-made and processed foods
Sweets and pastries
They often contain a mix of fats, sugar, and salt, so it's better to eat them less often.
What to remember
Fats don’t need to be avoided.
The quality, the quantity and the context of consumption are what make the difference in a balanced diet.
Conclusion
Fats are found in lots of foods and can be part of a healthy diet, when they’re chosen wisely and eaten in moderation.