January 22, 2022


Safe healthy food

Fatty Tuna and Other Healthy Fats You Should Serve

4 min read

Do you try to avoid fatty foods at all costs? You might be hurting your health! Believe it or not, fat isn’t as bad as you think. 

Incorporating healthy fats into your diet is good for you, and you have plenty of options. You’ll feel better, look better, and be healthier if you add fatty foods to your diet (in moderation). 

But what fatty foods should you be eating? We’re here to talk about it. Read on to learn all about fatty tuna, peanut butter, and all of the other healthy fats that you should try.


First: What Are Healthy Fats?

Too many people are under the misguided impression that fat is always bad for you. In reality, fat doesn’t make you fat. This is why many people are successful on the keto diet during their weight loss journeys. 

Keep in mind that there are exceptions to the concept of healthy vs unhealthy fats. Nutrition is complicated, and if you’re unsure about what you should be eating, it’s helpful to talk to a doctor or nutritionist to get your diet on track. 

When we refer to unhealthy fats, saturated fats come to mind. You should keep your saturated fat intake to below 10 percent of your daily calories

Saturated fats are present in meat, baked goods, and fried foods. 

Unsaturated fats, however, are healthy fats. You want to eat foods that are rich in omega 3 fatty acids. They’re good for your heart, your skin, your brain, and more (in moderation). 

Keep in mind that healthy fats are still often calorie-dense. While you should include them in your diet, make sure that you’re staying within your ideal calorie limits for your goals. 

So what healthy fats should be in your diet? 

Fatty Tuna

If you eat meat, fatty fish are great healthy fats. Even if you get affordable tuna in a can from your local grocery store, you can do a good thing for your body. 

Fatty tuna is full of protein, healthy fats, and other nutritional benefits. It’s one of the best fish for restaurants and home cooking alike. 

Serve fatty tuna when it’s still a bit red in the center. If you’re a sushi aficionado who can access fresh fatty tuna, consider learning how to make sushi rolls! Top your roll with avocado for extra healthy fats. 

Peanut Butter

Peanut butter has a bad reputation for being fattening, but there’s no reason that you can’t include it (in moderation) in a healthy diet. 

It’s best to choose peanut butter without any extra ingredients. Many peanut butters that you can get from the grocery store are full of added sugars, artificial sweeteners, and extra oils. While this isn’t bad per se, it’s not the best option if you want a healthy product. 

All-natural peanut butter consists of peanuts and sometimes salt. You can get fresh peanut butter in many bulk grocery departments. 

Most of the time, this peanut butter has oil at the top that you’ll have to mix in. Don’t worry, this is oil from the peanuts and it’s nothing to worry about.

Tree Nuts

Tree nuts are fantastic healthy fats. They’re perfect for snacking on the go and they’re easy to incorporate into other foods. Add some almonds to your salads, put some walnuts in your oatmeal, or blend cashews into a nice cream sauce.

Whether you like them raw, roasted, flavored, or salted, these nuts are always going to be a healthy option. You can also eat them in the form of nut butters if you don’t like the taste or texture of whole nuts. 


Don’t ever feel guilty about adding guacamole to your burrito bowls. Avocados are a great source of healthy fats, and they’re tasty!

Again, avocados are high-calorie. This means you should still eat them in moderation. That doesn’t mean you shouldn’t enjoy your burritos, avocado toast, or even avocado smoothies. 

These green fruits (yes, fruits!) go well in both savory and sweet foods. The average avocado has 21 grams of fat, 20% of your daily B6, and 24% of your vitamin C. 

It’s helpful to buy several avocados at a time in different stages of ripeness. They go bad quickly once they’re ripe. 


Stop removing the egg yolks from your eggs. When you keep them intact, these cheap protein-packed foods are full of healthy fats. 

Egg yolks get a bad rap, but don’t let “health gurus” on the internet fool you. As long as you have a healthy diet, adding eggs shouldn’t be harmful to your health. 

Cook your eggs in a small amount of olive oil for extra healthy fats, or hard boil them for a quick addition to salads. 


Do you love the tropical taste of coconut? You’re in luck. Coconut is full of healthy fats. 

Sure, your piña colada might not be the healthiest thing that you consume in a day, but you do get health benefits from full-fat coconut milk. Add that “milk” to curries, soups, and even coffee. 

If you prefer your coconut in solid form, shredded coconut is still a great source of healthy fats. You can add it to ice cream sundaes, cakes, and more. You can even eat it straight out of its container if you’re so inclined. 

Let’s Stop Demonizing Fats

Fatty foods aren’t bad for you by default. As long as you’re eating healthy fats in moderation as a part of a balanced diet, you’ll be doing a good thing for your body. 

Healthy fats like fatty tuna and avocados are tasty, nutrient-dense, and easy to add to all of your favorite snacks and meals. Try incorporating healthier fats into your diet today.

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