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Not all fats are bad for you. In fact, the right kinds of fats can actively improve your cholesterol levels, reducing the risk of heart disease while keeping your body energized. Healthy fats help boost HDL (the “good” cholesterol) and lower LDL (the “bad” cholesterol), supporting overall heart health.
The key is to focus on natural, unprocessed sources of fat that nourish your body while keeping inflammation at bay. Here are 20 healthy fats that work wonders for your cholesterol levels.
1. Avocados
Avocados are packed with monounsaturated fats, which help raise HDL cholesterol while lowering LDL. They’re also high in fiber, which supports heart health and aids digestion.
Adding avocado to salads, toast, or smoothies makes for a creamy, nutrient-dense boost.
2. Olive Oil
Extra virgin olive oil is a staple of the Mediterranean diet, known for its heart-healthy benefits. Rich in monounsaturated fats and antioxidants, it reduces inflammation and improves cholesterol balance.
Drizzle it over vegetables, use it in salad dressings, or cook with it for a healthy fat source.
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3. Walnuts
Walnuts contain omega-3 fatty acids, which support heart health by reducing bad cholesterol levels. They also provide fiber and antioxidants, making them a perfect snack.
Just a handful a day can make a big difference.
4. Chia Seeds
Tiny but powerful, chia seeds are loaded with omega-3s and fiber, both of which contribute to better cholesterol levels. They also keep you full and stabilize blood sugar.
Add them to smoothies, yogurt, or oatmeal for a heart-healthy boost.
5. Flaxseeds
Flaxseeds are rich in alpha-linolenic acid (ALA), a type of plant-based omega-3 that supports heart health. They also contain lignans, compounds that may reduce LDL cholesterol.
Ground flaxseeds can be sprinkled on cereal, baked goods, or mixed into smoothies.
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6. Almonds
Almonds are packed with monounsaturated fats and vitamin E, which help protect against oxidative damage. They also help lower bad cholesterol and keep blood sugar stable.
A small handful makes a great heart-healthy snack.
7. Fatty Fish
Salmon, mackerel, sardines, and trout are high in omega-3s, which reduce triglycerides and LDL cholesterol while raising HDL. Eating fatty fish at least twice a week is one of the best ways to support heart health.
8. Dark Chocolate
Dark chocolate (at least 70% cacao) contains healthy fats and flavonoids that support heart health. It may help lower LDL cholesterol while boosting circulation.
A small piece of high-quality dark chocolate can be a guilt-free treat.
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9. Coconut Oil (in Moderation)
While coconut oil is high in saturated fats, it may help raise HDL cholesterol when used in moderation. It’s best to use it sparingly, replacing processed oils with natural, unrefined coconut oil.
10. Sunflower Seeds
Sunflower seeds contain healthy fats, vitamin E, and plant sterols, all of which contribute to balanced cholesterol levels. They make a crunchy, satisfying snack or a great topping for salads.
11. Peanut Butter
Natural peanut butter, without added sugars or hydrogenated oils, is a great source of monounsaturated fats. It helps lower LDL while providing protein and fiber. Spread it on whole-grain toast or mix it into oatmeal for a satisfying, heart-friendly meal.
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12. Tahini
Tahini, made from sesame seeds, is a creamy, nutrient-rich spread full of heart-healthy fats. It’s a great source of plant-based sterols, which help reduce LDL cholesterol.
Drizzle it over vegetables, use it in dips, or spread it on toast.
13. Macadamia Nuts
Macadamia nuts contain more monounsaturated fats than most other nuts, helping to lower LDL cholesterol and support heart health. They also provide antioxidants that reduce inflammation.
Enjoy them as a snack or blend them into nut butter.
14. Sesame Seeds
Sesame seeds contain lignans, fiber, and healthy fats that contribute to better cholesterol levels. They’re also rich in plant sterols, which block cholesterol absorption.
Sprinkle them on salads or mix them into dishes for extra crunch.
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15. Brazil Nuts
Brazil nuts are high in selenium, a mineral that supports heart health and lowers inflammation. Their healthy fats contribute to better cholesterol levels, but since they are high in calories, a couple of nuts a day is enough.
16. Eggs
Eggs were once feared for their cholesterol content, but research now shows they improve HDL while having minimal impact on LDL. They’re packed with healthy fats, protein, and essential nutrients, making them a fantastic addition to a balanced diet.
17. Hemp Seeds
Hemp seeds are a great source of omega-3s, protein, and fiber. Their healthy fats help reduce LDL while improving overall cardiovascular health.
Sprinkle them over yogurt, blend them into smoothies, or mix them into salads.
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18. Pistachios
Pistachios are rich in monounsaturated fats and plant sterols that actively lower LDL cholesterol. They also provide fiber, keeping you full while supporting heart health.
Enjoy them as a snack or use them as a crunchy topping.
19. Edamame
These young soybeans are high in polyunsaturated fats, plant sterols, and fiber. They help lower LDL cholesterol while providing plant-based protein.
Steam them and sprinkle with sea salt for a delicious snack.
20. Greek Yogurt
Full-fat Greek yogurt contains healthy fats that promote good cholesterol balance. It’s also rich in probiotics, which support gut and heart health.
Opt for unsweetened versions for the best benefits.
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