Video: 7 healthy fats to add to your diet By Mayo Clinic Staff Share Facebook Twitter Print details Forget fat-free. More and more we're learning that cutting out fat altogether isn't the way to protect your health after all. Eating the right fats in moderation is the key. But how do you know which ones are best? Watch and learn which foods offer you the right balance of fats and surprising ways you can add them into your eating plan. Show transcript 7 healthy fats to add to your diet The more your dietary fat comes from plants, fish and nuts, the better. How many of these have you tried? Sesame oil. Use it to stir-fry vegetables for a distinct Asian flavor. Canola oil. It gets less love than extra-virgin olive oil, but has less saturated fat. Sardines. Add them to a salad or blend into a spread for a healthy snack. Lake trout. Get your omega-3s at a fraction of the price of wild-caught salmon. Almonds or walnuts. Toast at 350 F until lightly browned to draw out their flavor. Avocado. It's full of "good fats" and delicious on whole-grain toast. Ground flaxseed. Add a tablespoon to yogurt, oatmeal or salad dressing for healthy omega-3 fats. Guidance from the registered dietitian nutritionists and wellness coaches at the Mayo Clinic Healthy Living Program Get more healthy action tips delivered daily when you download the Mayo Clinic app. Show references Dietary fats. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats. Accessed Aug. 1, 2024. 4 ways to get good fats. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/4-ways-to-get-good-fats-infographic. Accessed Aug. 1, 2024. Choose healthy fats. Eat right: Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats. Accessed Aug. 1, 2024. Omega-3 in fish: How eating fish helps your heart. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614. Accessed Aug. 1, 2024. Dietary and policy priorities for cardiovascular disease, diabetes, and obesity: A comprehensive review. Circulation. 2016;133:187. VID-20305572