7 Foods With More Healthy Fat Than an Avocado

Healthy fats are essential for overall wellbeing—they help your body absorb vital nutrients, protect organs, support brain health, and reduce heart disease risk by managing cholesterol and blood pressure. While avocados are widely celebrated as a rich source of these fats, many other foods actually deliver more healthy fats per serving.

This guide reveals 7 such foods, breaking down their fat content, health benefits, and practical ways to include them in your meals.

Sunflower Seeds A Polyunsaturated Fat Powerhouse

Sunflower seeds provide about 13.5 grams of healthy fats per quarter cup, making them a significant source of polyunsaturated fats.

Health Benefits: Polyunsaturated fats can improve heart health by lowering LDL cholesterol and reducing inflammation. Sunflower seeds also offer vitamin E, an antioxidant that supports skin health and immune function.

How to Use: Sprinkle shelled sunflower seeds on salads, oatmeal, or yogurt, or enjoy them as a standalone snack.

What to Look For: Choose raw, unsalted sunflower seeds to avoid excess sodium and preserve nutrient quality. Research supports the heart benefits of unsaturated fats found in sunflower seeds, according to the Harvard T.H. Chan School of Public Health.

Mixed Nuts Rich in Monounsaturated Fats and More

A quarter cup of mixed nuts delivers about 14.4 grams of healthy fats, predominantly monounsaturated fats, along with some polyunsaturated and saturated fats.

Health Benefits: These fats support heart health by helping to reduce bad cholesterol and increase good cholesterol. Nuts also provide fiber, protein, and essential minerals.

What to Look For: Opt for mixed nuts without added salt or sugars. The American Heart Association highlights the role of nuts in cardiovascular health due to their healthy fats and nutrient profile.

Canola Oil A Versatile Cooking Oil With Healthy Fat

Canola oil packs approximately 12.4 grams of healthy fats per tablespoon, boasting a balanced mix of monounsaturated and polyunsaturated fats. Its mild flavor makes it a versatile choice in the kitchen, perfect for recipes like lemon brownies that stay gooey and zesty. Research indicates the positive cardiovascular impact of canola oil due to its healthy fat composition, as noted in the Journal of the American College of Nutrition.

Sunflower Oil High in Heart-Healthy Monounsaturated Fat

Sunflower oil contains about 12.3 grams of healthy fat per tablespoon, with a particularly high monounsaturated fat content. Similar to sunflower seeds, sunflower oil supports heart health by improving cholesterol profiles and providing antioxidants. Studies referenced by MedlinePlus show these fats help improve lipid levels and reduce cardiovascular risk.

Peanut Butter A Tasty and Healthy Fat Source

Peanut butter offers around 12.3 grams of healthy fats per two-tablespoon serving, with a good balance of monounsaturated and polyunsaturated fats.

Health Benefits: The unsaturated fats in peanut butter help improve cholesterol and support heart health. You can spread it on whole grain bread, pair it with fruit, or use it in smoothies and savory meals like easy vegan breakfast burritos. According to data from the USDA, peanut butter provides considerable healthy fat beneficial for heart health.

Olive Oil The Classic Heart-Healthy Fat

Olive oil contains about 11.3 grams of healthy fats per tablespoon, predominantly monounsaturated fats. Rich in antioxidants and anti-inflammatory compounds, olive oil supports heart health and may reduce the risk of chronic diseases. Extensive research validates olive oil’s cardiovascular benefits, especially extra virgin varieties, as confirmed by Harvard Health Publishing.

Salmon A Rich Source of Omega-3 and Healthy Fat

A single fillet of Atlantic salmon provides about 9.1 grams of healthy fats, including a robust amount of polyunsaturated omega-3 fatty acids.

How to Use: Grill, bake, or steam salmon and serve with fresh lemon and herbs. For another delicious meal idea, you can prepare a creamy, nutty tahini pasta sauce using another seed-based healthy fat. Scientific evidence strongly supports omega-3 benefits found in salmon for cardiovascular health, according to the American Heart Association.

Comparing These Foods to Avocados What’s Best for You

Avocado halves provide about 9.5 grams of healthy fats, primarily monounsaturated fats. Here’s a quick comparison:

• Sunflower Seeds: 13.5 g of healthy fats (mostly polyunsaturated) per 1/4 cup
• Mixed Nuts: 14.4 g of healthy fats (mostly monounsaturated) per 1/4 cup
• Canola Oil: 12.4 g healthy fats per 1 tablespoon
• Sunflower Oil: 12.3 g healthy fats per 1 tablespoon
• Peanut Butter: 12.3 g healthy fats per 2 tablespoons
• Olive Oil: 11.3 g healthy fats per 1 tablespoon
• Salmon: 9.1 g healthy fats per fillet
• Avocado: 9.5 g healthy fats per half fruit

When choosing the best sources for you, consider your taste preferences, calorie needs, and how you plan to use these foods. Always keep portion control in mind due to the calorie density of these foods.

How To Add Healthy Fats to Your Diet With Balance and Variety

Incorporating healthy fats into your diet is key for optimal health, but mindful consumption matters because these foods are calorie-dense. Experts recommend limiting saturated fat to less than 6% of daily calories while keeping total fats, including healthy fats, to around 25-30%, a guideline supported by the American Heart Association.

Common Questions About Healthy Fats and Avocados

Are Healthy Fats Good for Weight Loss?
Yes, incorporating healthy fats can support weight loss by improving satiety and regulating blood sugar, but moderation is key due to their high calorie density.

Can I Substitute These Foods for Avocados in Recipes?
Absolutely! Depending on the recipe, nuts, oils, and seeds can replace avocado’s healthy fats and add unique flavors and textures.

Are There Any Downsides to Eating Too Much Healthy Fat?
Consuming excessive amounts can lead to weight gain due to calorie surplus. Also, some oils high in omega-6 fatty acids should be balanced with omega-3 intake to avoid inflammation.

Conclusion

Healthy fats are a vital part of a balanced diet, and while avocados are a fantastic choice, they are not the only option. Foods like sunflower seeds, mixed nuts, various oils, peanut butter, olive oil, and salmon provide equal if not greater amounts of heart-friendly fats per serving.

By choosing high-quality versions and integrating them mindfully, you can reap the health benefits while enjoying a delicious and diverse diet. Remember to watch portions and balance omega fatty acids to support optimal health.