Six Healthy Fats to Add to Your Diet

Six Healthy Fats
Six Healthy Fats

If you’re like most people, you probably think of fat as a bad thing. But that’s not necessarily true – there are some types of fat that are actually good for you! In this blog post, we will discuss six healthy fats that you should consider adding to your diet. These fats can help improve your health in many ways, and they taste great too! So read on to learn more about this amazing macronutrient.

Extra Virgin Olive Oil (EVOO)

There are many benefits of this healthy fat:

  • Contains monounsaturated fats, which are known to be beneficial for heart health.
  • Antioxidants can help protect your cells from damage and may help reduce your risk of cancer.
  • Help to reduce inflammation in the body. This is important, as chronic inflammation can lead to a number of health problems.
  • Help to improve your cognitive function, thanks to its antioxidants and healthy fats. This means that you may be less likely to experience problems like dementia and Alzheimer’s disease.
  • Improve blood sugar control, which is important for people with diabetes or prediabetes. This is because the monounsaturated fats in it can help regulate blood sugar levels.

There are many ways to include EVOO in your diet. Here are a couple of suggestions:

  • Use it as a salad dressing: This is a great way to get the health benefits of EVOO. Simply mix EVOO with some vinegar and spices to make a delicious salad dressing.
  • Another great way to get the benefits of EVOO is to use it in cooking. You can use it to sauté vegetables or to make a healthy version of mayonnaise.

As you can see, there are many ways to include EVOO in your diet. If you want to enjoy the health benefits of this healthy fat, be sure to add it to your meals regularly.


Walnuts are a great source of fiber, protein, and essential fatty acids. They also contain a variety of vitamins and minerals, including folate, magnesium, potassium, and zinc. All of these nutrients work together to promote health and prevent disease.

Some of the other health benefits of walnuts are:

  • Contain a high amount of polyunsaturated fat, which has been shown to decrease the risk of heart disease.
  • They are also a good source of antioxidants, which can help protect cells from damage that can lead to cancer.
  • The omega-3 fatty acids found in walnuts can help improve brain function.
  • Walnuts are a good source of vitamin E, which is beneficial for skin health.

So how can you include walnuts in your diet? Here are some ideas:

  • Add them to your morning oatmeal
  • Sprinkle them on top of a salad
  • Add them to a stir-fry
  • Make a nut butter spread

The bottom line is that walnuts are a healthy fat that provides a number of health benefits. Try incorporating them into your diet and see how you feel.


If you’re looking for a healthy source of fats, look no further than salmon! Salmon is packed with omega-3 fatty acids, which are essential for maintaining optimal health.

Some of the health benefits of salmon are:

  • Good source of protein and essential vitamins and minerals, including vitamin B12, selenium, and potassium.
  • High in omega-fatty acids, which promote heart health by balancing cholesterol levels and reducing the risk of heart disease.
  • Omega-fatty acids also promote brain health by preventing cognitive decline and reducing the risk of neurodegenerative diseases.
  • Good source of antioxidants, which help protect against cell damage and may reduce the risk of cancer.
  • The high levels of vitamin D in salmon promote bone health by increasing calcium absorption and reducing the risk of osteoporosis.
  • Finally, salmon is a great source of iodine, which is important for thyroid health.

So, what are you waiting for? Start incorporating salmon into your diet today!


If you’re looking for a healthy way to lose weight, you may want to consider adding avocado to your diet. Avocado is a great source of healthy fats, and it can help you feel fuller longer. In addition, avocado has been shown to boost metabolism and reduce inflammation. If you’re not currently eating avocados, now is the time to start!

Some of the health benefits of Avocados are:

  • They contain monounsaturated fats, which can help balance cholesterol.
  • They are a good source of fiber, which can help you feel fuller longer and regulate digestion.
  • Avocados have a high content of water, making them a filling food that aids in weight loss.
  • They also contain potassium, vitamin E, and B-vitamins.
  • Avocado has been shown to boost metabolism.
  • They can also reduce inflammation.

Here are some ways to add avocado to your diet:

  • Add it to your morning smoothie
  • Slice avocado onto your lunchtime salad
  • Mash it and add it to your dinner entrée
  • Use avocado as a healthy substitute for mayonnaise in sandwiches or salads.

Be sure to incorporate avocado into your diet, and enjoy all of the health benefits it has to offer!

Coconut Oil

You may have heard that coconut oil is one of the healthiest fats on the planet. And it’s true! Coconut oil has a host of health benefits, including weight loss, improved heart health, and better brain function.

Here are some of the benefits of coconut oil:

  • Great way to lose weight or maintain a healthy weight. One study showed that people who added coconut oil to their diet lost more fat than those who didn’t. Coconut oil is a “medium-chain triglyceride,” which means it is metabolized differently than other types of fat. It is burned quickly for energy, rather than being stored as fat.
  • Can improve heart health by balancing cholesterol. It also helps to reduce inflammation, which is a major risk factor for heart disease.
  • Improve brain function by enhancing cognitive performance and memory. It also helps to protect the brain from damage caused by stress.

Here are some ways to incorporate coconut oil into your diet:

  • Coconut oil is a great replacement for other oils when cooking. It has a high smoke point, meaning it doesn’t burn easily and is therefore a healthy choice for frying or baking.
  • Add a tablespoon of coconut oil to your favorite smoothie for a boost of energy and healthy fat.
  • Make protein balls.

So, what are you waiting for? Start adding coconut oil to your diet today and enjoy all of its health benefits!

Dark Chocolate

Recently, dark chocolate has been gaining attention for its health benefits. It’s high in antioxidants, which can protect your body against free radicals. Dark chocolate is also a good source of minerals like magnesium and potassium.

Here are some more benefits of dark chocolate:

  • It contains healthy fats that can improve heart health and help you lose weight.
  • Help regulate blood sugar levels and improve insulin sensitivity.
  • It has anti-inflammatory properties that can reduce the risk of chronic diseases.
  • Dark chocolate may also improve cognitive function and mood.

Here are some ways to incorporate dark chocolate into your diet:

  • Try adding a few squares of dark chocolate to your morning routine
  • Enjoy a piece of dark chocolate as a snack in between meals.
  • Add some chopped dark chocolate to your favorite smoothie or shake.
  • Use it as a topping on yogurt or oatmeal.
  • Make a dark chocolate bark with nuts and seeds.
  • Enjoy a piece of dark chocolate as part of a healthy dessert.

As you can see, there are many health benefits to enjoying dark chocolate! So next time you have a sweet tooth, reach for a piece of dark chocolate instead of a candy bar. You’ll be doing your body a favor!

So there you have it – six healthy fats that you should consider adding to your diet. These fats can help improve your health in many ways, and they taste great too! So be sure to include them in your next meal plan.

Share this post

Pear Protein Smoothie

Pear Protein Smoothie

Start your morning off right with this delicious and nutritious pear protein smoothie! Packed full of wholesome ingredients such as

Read More »
Tropical Acai Bowl

Tropical Acai Bowl

Are you looking for a nutritious, delicious and easy breakfast option? Look no further than the tropical acai bowl. Made

Read More »
Roasted Mushrooms

Roasted Mushrooms

If you’re looking to unleash the inherent flavor of mushrooms, then roasting them is definitely the way to go. Roasted

Read More »

Ready for a Reset?

Register for the WILDFIT 14 Day Reset.  Space is limited, Join Now!


21 Day Walking Challenge

Daily Videos, Calendar, Workbook and Weekly Live Calls with Dr. Ryan