3 Healthy Fats You Can Eat Daily To Shed Pounds This Summer, According to Experts: Avocado Oil, More
April 14, 2025 by Abigail Connolly
Oftentimes, when we hear the word “fat” regarding our diet, we begin thinking about saturated fats and high-fat foods that aren’t good for our bodies. However, our bodies depend on healthy fats to run properly.
Healthy fats, like monounsaturated and polyunsaturated fats, are highly beneficial to our bodily functions and can greatly impact our heart health, cholesterol, absorption of vitamins and minerals, and more. Plus, eating the right amount of healthy fats in your daily diet can help you maintain a healthy weight.
Because we live in a society that often fears fat, it can be tricky to know which sources of healthy fat are worth consuming. We’ve spoken to experts like Elias Ortiz, MD, and Shelly Balls, MDA, RDN, LDN, to learn about three accessible healthy fats you can incorporate into your meals to help you get in shape – just in time for summer!
1. Avocado Oil
While olive oil may be one of the most popular "healthy" cooking oils, some people overlook avocado oil, which is just as good, if not better, for getting a good source of healthy fat and shedding some pounds.
According to Shelly Balls, a registered dietitian and nutritionist for Flawless Bloom, avocado oil and avocados are "packed with healthy fats." They're known for being high in monounsaturated fats, which are better for your health than saturated fat.
"Avocado oil is a very versatile oil that has a higher smoke point and somewhat neutral flavor when compared to olive oil, making it a great option for various cooking techniques," added Balls.
Next time you're in the kitchen, try using avocado oil to roast vegetables, make salad dressing, and more.
2. Mixed Nuts
Many health experts consider nuts to be a 'superfood,' as they're packed with protein, nutrients, and are extremely versatile. Dr. Elias Ortiz, the Chief Bariatric Surgeon at Elias Ortiz & Company, wrote that nuts like almonds and walnuts are also sources of monounsaturated fat, and provide "a good mix of protein and fiber."
"This combo helps control hunger and keeps your blood sugar stable," added Ortiz, who also mentioned that it's a good idea to be mindful of portion control while eating nuts on a weight loss journey, as while they're a great source of fat, they can be high in calories.
A serving of plain nuts makes for a filling midday snack, or they can be used as a topping for other meals, like oatmeal for breakfast and salads at lunch.
3. Salmon
Salmon is a super popular source of fat and protein for those looking to lose weight. It's a nice light option for those who want a break from other meats like chicken and beef, and is high in natural sources of healthy fat.
If you're not a fan of salmon, Dr. Ortiz notes that other fatty fishes include sardines and mackerel, as all three are excellent sources of omega-3 fatty acids.
"These healthy fats can help reduce inflammation in the body, which plays a role in weight gain and how your body stores fat," said Dr. Ortiz.
"They're also packed with protein, so they'll keep you full longer."
Dr. Ortiz recommends incorporating salmon or other kinds of fatty fish into your diet at least twice a week if you're looking to lose weight, as it can be "a smart way to support your metabolism and overall health while trying to lose weight."
Salmon is a wonderful main dish for weight loss meals, and can be even more satisfying when paired with a side of roasted vegetables or a salad. Yum!