10 Healthy Fats You Can Have On Keto

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. It’s an excellent way to lose weight and improve your overall health.

Here are 10 healthy fats that can help make the transition easier. These will keep you feel full and satisfied while still providing all the nutrients your body needs.


Avocados are a good source of potassium which helps regulate blood pressure and reduces the risk of heart disease. They also have a good amount of fiber that can help with digestive health.

Health benefits of avocados:

  • Helps Regulation Of Blood Pressure
  • Reduces The Risk Of Heart Disease
  • Good Source Of Fiber
  • Protects Against Cancer
  • Boost Heart Health

Avocado, Coconut, & Olive Oil

Avocado Oil

Avocado oil is rich in monounsaturated fats. These are the kinds of fats that your heart desires more of. It is also a good source of healthy fats as it contains Omega-3 and Omega-6 fatty acids.

This is beneficial to lowering the risk of heart disease. In addition, research has shown that avocados can help lower the bad LDL cholesterol in someone’s bloodstream, reduce inflammation, and even protect against certain cancers.

Avocados also contain folate, which can help with anemia and heart health by improving circulation and reducing plaque buildup within arteries.

Avocado oil can be used for cooking. It is recommended to use it as a substitute for olive oil, which has a lower smoke point than avocado oil.

You can also eat avocado in its raw form. Just make sure that the avocado you purchase is ripe.

Olive Oil

Olive oil is extracted from the pulp of ripe olives. It’s been used for thousands of years to cook with.  It contains monounsaturated fats that help lower cholesterol and inflammation, which are thought to cause cancer.

Olive oil also helps increase good cholesterol in your blood while decreasing bad cholesterol that can clog your arteries.

Olive oil is thought to be a natural anti-inflammatory and pain reliever. This is due to its high oleic acid content.

Oleic acid has also been shown to help lower blood sugar levels by inhibiting the release of insulin in your bloodstream, which helps reduce symptoms of diabetes.

In addition, the antioxidants in olive oil can help reduce the risk of heart disease.

Coconut Oil

Coconut oil is a high-fat food that’s about 90% saturated fat.  It contains medium-chain triglycerides (MCTs), a type of fatty acid that goes directly to your liver from your digestive tract and gets converted into energy instead of being stored as body fat.

MCTs have been shown to boost your metabolism and improve blood cholesterol. They also help prevent the symptoms of diabetes.

Coconut oil is a great source of energy, thanks to its MCT content. It gives you energy without spiking your blood sugar or insulin levels, so it’s great for those who need an alternative to coffee or other sugary foods.

Coconut oil contains lauric acid, which is known to help prevent bacteria from sticking to your intestinal walls.

Your body converts this fatty acid into an anti-microbial compound called monolaurin, which can help fight harmful bacteria like listeria and E. coli.  

Coconut oil also contains capric acid, another type of MCT that has been shown to have cancer-fighting properties.  The antioxidants in coconut oil can help prevent cell damage caused by free radicals in your body, as well.


There are many nuts that are great to have on the ketogenic diet. Nuts are high in healthy fats, fiber, and protein. They also contain their own good source of vitamins and minerals.

For example, almonds have Vitamin E, which protects against cell damage within the body.

Nuts can be used as snacks or eaten with other foods for some extra crunch to give variety to your diet and prevent it from getting too boring.

Here are a few examples and why they’re great.


Almonds have been touted as a power food for years. They are rich in healthy fats and antioxidants, which can help with lowering the risk of cancer, heart disease, and even diabetes.

They also contain calcium which helps with bone health and magnesium, which can help balance mood levels. Almonds also contain vitamin E and vitamin B6, which are important for protecting the cells in your body from free radicals that could lead to various diseases.

Vitamin B6 is important because it helps with feeling relaxed and less anxious about life.


Walnuts are high in omega-3 fatty acids, which have been shown to reduce inflammation throughout the body. The Omega 3’s may also help regulate blood pressure, reduce cholesterol levels, prevent depression and heart disease.


Cashews are rich in vitamin K, zinc, and iron which can help with maintaining a healthy immune system. They are also a good source of copper which is important for preventing conditions like Alzheimer’s and rheumatoid arthritis.

In addition, cashews contain selenium which helps reduce the risk of cardiovascular disease. They are also a good source of magnesium and manganese, both of which help with bone health, brain function, and boosting energy levels.

Macadamia nuts

Macadamia nuts are a good source of protein, fiber, and healthy fats. In addition, they contain monounsaturated fats, which can help reduce the risk of heart disease.

Heart disease is one of the leading causes of death in America, so reducing your risk is a big deal. Macadamia nuts also contain iron and magnesium, which are both important for bone health and preventing depression.

In addition, they have high potassium levels, which helps regulate blood pressure and muscle function, especially in people who are suffering from chronic conditions like diabetes or high blood pressure.

Fatty Fish

Fatty fish is healthy because it’s high in omega-3 fats.

Omega 3s are one of the three types of essential nutrients found naturally in fish oil, and they’re important for promoting proper brain function, good eye health, and a healthy heart. Unfortunately, your body can’t make these on its own.

Besides preventing diseases, omega-3s can also help with weight loss because they slow down how quickly our bodies absorb calories from other foods.

Fatty fish choices include sardines, salmon, and tuna. Many fish shops now sell these as single servings for easy use, or you could purchase a tub of them at the supermarket.

Fish Oil

Fish oil is one of the most popular choices of fat to add to your diet. However, it is also one of the healthiest fats you can consume since it contains omega-3 fatty acids.  

Omega 3s are essential nutrients, meaning that they must be consumed for our bodies to stay healthy and function properly.  This is because the body cannot create Omega 3s on its own.

Fish oil is high in two types of omega-3s: Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Although these two fatty acids are very beneficial, the body is more efficient at producing them when consumed in fish oil or other foods containing them.

It’s generally recommended to consume 1-2 servings of fatty fish per week for healthy fat consumption and optimal health. However, this can vary depending on your daily caloric intake and body weight.

Whole Eggs

Eggs contain a lot of protein and other nutrients. They also provide the right amount of fat, amino acids, vitamins, and minerals to keep people healthy.

Eggs are also an excellent source of vitamin B12, which plays a role in fighting cancer cells and neurological disorders. Their vitamin A content also combats heart disease.

Eggs are also one of the best sources of selenium, a mineral that may help to prevent cancer and heart disease.

Selenium is thought to flush out free radicals from the body, which can damage cells in your organs, leading to certain diseases like cancer and diabetes. It’s also thought to help prevent a form of cancer called lymphoma.


The fat content in butter is a type of saturated fat that’s the byproduct of animal solids and mixed oils. It serves as an important source of vitamin A and vitamin E, which benefit many parts of your body.

Butter is an excellent source of vitamin A, which supports growth and development. Vitamin A is also known to help maintain good vision and skin health and a strong immune system.

When choosing butter, try to select one that has mostly unsaturated fats and less saturated fats. Many people opt for grass-fed butter because it has a higher amount of omega-3 and CLA fats which are good for the body.


Cheese is allowed on the keto diet because it’s a low-carb dairy product.

Some of the fat in cheese will be from conventional store-bought products, and some cheese will be organic for those on the health-conscious side. Either way you cut it, cheese is typically a great source of healthy fats.

Cheese is made using rennet, a stomach enzyme that breaks down lactose in milk. This process produces lactic acid and causes the milk to thicken or curdle.

Cheese can be divided into three main categories: fresh, hard aged (hardened), and soft cheeses. Fresh cream cheese is part of this group, while ricotta is part of the soft cheese category. Hard-aged cheeses like cheddar and parmesan are typically shredded or grated and have a harder texture than fresh cream cheese.

Soft cheeses include widely popular types like brie or chevre, which is goat’s milk cheese. These tend to be softer in texture and milder in flavor.


Chocolate has been rumored to do everything from boosting your mood to increasing longevity. The studies on chocolate and weight loss show that it may be helpful for those who are looking to lose weight.

Dark chocolate is a good source of iron, dietary fiber, magnesium, and phosphorus. It also contains small amounts of zinc, protein, calcium, vitamin B6, and potassium.

Cocoa also contains flavonoids, a type of antioxidant that keeps your blood vessels healthy by controlling the stickiness of the substance known as platelets in the bloodstream.

As long as you find chocolate with high cocoa content and minimal sugar, it can be part of an improved diet for people watching their weight or those with diabetes.

Nut Butters

Nut butters are a healthy source of fats and protein that are low in carbs. It’s recommended to purchase nut butters that only contain one ingredient: nuts. Some have added oils, sweeteners, or salt, so it’s best to read the label on the jar before you buy it.

The three main sources of fat in most nut butters are omega-6, omega-3, and monounsaturated fats.

This range of fats contains the perfect ratio of nutrients your body needs to maintain heart and circulatory health. It also keeps blood pressure in check, which is important for everyone regardless of age or physical condition.


If you’re on the keto diet, it’s important to make sure your diet contains enough healthy fats.

Eating healthy fats can help you reach your fitness and weight loss goals while keeping you healthy overall. It’s also helpful in maintaining a high metabolism, and it keeps your skin and hair looking healthy.

Take advantage of these keto-friendly fat sources that are good for you.

Whether you want to increase your energy levels or maintain good eye health, these sources are good to have in your diet.

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