{"id":15216,"date":"2021-01-04T21:37:06","date_gmt":"2021-01-04T21:37:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=15216"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"healthy-fats-for-keto","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/","title":{"rendered":"The Best Healthy Fats For Keto, Their Health Benefits And How To Use Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#What_Are_Good_Fats\" >What Are Good Fats?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#1_Saturated_Fats\" >1. Saturated Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#2_Trans_Fats\" >2. Trans Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#What_Are_Healthy_Fats_For_Keto\" >What Are Healthy Fats For Keto?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Avocado_And_Avocado_Oil\" >Avocado And Avocado Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Nuts_and_Seeds\" >Nuts and Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#MCT_Oil\" >MCT Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Olive_Oil\" >Olive Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Oily_Fish\" >Oily Fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Eggs\" >Eggs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Why_Should_You_Opt_For_Healthy_Fats_On_Keto\" >Why Should You Opt For Healthy Fats On Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#How_To_Add_Healthy_Fats_For_Keto_To_Your_Diet\" >How To Add Healthy Fats For Keto To Your Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Garnish_Your_Food\" >Garnish Your Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Add_Healthy_Fats_For_Keto_To_Your_Hot_Drinks\" >Add Healthy Fats For Keto To Your Hot Drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Use_Different_Fat_And_Oil_Options_In_Your_Meals\" >Use Different Fat And Oil Options In Your Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Eat_Snacks_That_Are_High_In_Fat\" >Eat Snacks That Are High In Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Make_Fat_Bombs\" >Make Fat Bombs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Take_A_Break_From_Leaner_Cuts_Of_Meat\" >Take A Break From Leaner Cuts Of Meat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#Add_Nuts_And_Seeds_To_Your_Smoothies_Salads_And_Smoothie_Bowls\" >Add Nuts And Seeds To Your Smoothies, Salads, And Smoothie Bowls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#What_Are_Some_High_Fat_Low_Protein_Foods\" >What Are Some High Fat Low Protein Foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">With the growth in popularity of low-carb diets for weight loss, very-low-carbohydrate meal plans such as the Keto diet have gone viral with everyone wanting to try them. What makes this meal plan even more attractive is the allowance of fats in the diet. However, many people fail to differentiate between the unhealthy and healthy fats for keto.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\" alt=\"BetterMe\" width=\"1200\" height=\"675\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">In this article, we are shedding light on what are good fats and which ones you should avoid at all costs, show you some examples of healthy fats for keto diet, as well as how to go about incorporating these healthy fats for keto diet in your day-to-day meals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Good_Fats\"><\/span><b>What Are Good Fats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When thinking about fats in general we tend to divide them into two groups: good and bad. While essentially these are the two main groups, in truth, there is more to this macronutrient than what meets the eye (<\/span><a href=\"https:\/\/www.healthline.com\/health\/heart-disease\/good-fats-vs-bad-fats\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\"> <span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-38989 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3480-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3480.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3480-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3480-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3480.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">What are the &#8216;bad fats&#8217;? They are identified as both saturated and trans fats and most diets call for an avoidance of them because they are seen to be potentially harmful to your health.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Saturated_Fats\"><\/span><b>1. Saturated Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The word saturated comes from the number of hydrogen atoms surrounding each carbon atom. One carbon atom holds on to as many hydrogen atoms as it can and thus a chain of the carbon atoms becomes saturated with hydrogen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are the most common kind of fats, especially in a Western diet. They are mostly found in animal products and will remain solid at room temperature. Are they bad for you? Yes and no.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While they are listed under &#8216;bad fats&#8217; they are more of in-between; this is because when used sparingly they are perfectly safe for you but when overdone, they can cause health problems by increasing total cholesterol and &#8216;bad&#8217; LDL cholesterol levels in the body with can lead to blocked arteries and heart problems. They are found in sources such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat and fatty cuts of meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry skin and dark poultry meat i.e., legs, neck, and back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole milk, cheese, ice cream, and other dairy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lard and cocoa butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/does-coconut-oil-break-a-fast\/\">Coconut oil<\/a>, palm oil, and other tropical oils<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\">30 Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?<\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-33069 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4882-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4882.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4882-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4882.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4882-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4882.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Trans_Fats\"><\/span><b>2. Trans Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now these are the worst kind of dietary fat available and should not make an appearance on any list of healthy fats for <a href=\"https:\/\/betterme.world\/articles\/what-is-dirty-keto-diet\/\">keto<\/a> (or any other diet). They have no known health benefits and there is no safe level of consumption.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trans fats should be avoided at all costs as they have been linked to raising your LDL cholesterol while simultaneously lowering the &#8216;good&#8217; HDL cholesterol levels in the body. They cause inflammation in the body which has been shown to trigger several illnesses such as heart disease, stroke, and insulin resistance, which increases the risk of developing type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are found in foods like microwave <a href=\"https:\/\/betterme.world\/articles\/popcorn-diet\/\">popcorn<\/a>, frozen pizza, fried foods such as french fries, donuts and fried chicken, margarine, and baked goods, among others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What are good fats? The best healthy fats for keto (and every other diet) are monounsaturated and polyunsaturated fats. These two kinds have multiple health benefits including (<\/span><a href=\"https:\/\/www.helpguide.org\/articles\/healthy-eating\/choosing-healthy-fats.htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lowering the risk of heart disease and stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preventing abnormal heart rhythms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower bad LDL cholesterol levels, while simultaneously increasing good cholesterol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lowering triglycerides which are associated with heart disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fighting inflammation and lowering blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preventing atherosclerosis, which is the hardening and narrowing of the arteries<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Monounsaturated fats are defined as fat molecules that have one unsaturated carbon bond in the molecule, this is also called a double bond. Unlike saturated fats, monounsaturated fats are usually liquid at room temperature and turn solid when chilled. They are found in sources such as vegetable oils, nuts, <a href=\"https:\/\/betterme.world\/articles\/how-to-eat-avocado-for-weight-loss\/\">avocados<\/a> and nut butters.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, polyunsaturated fats are fat molecules that have more than one unsaturated carbon bond in the molecule. They are essential fats &#8211; omega-3 fatty acids and omega-6 fatty acids &#8211; that the body needs but cannot make them and thus we have to get them from food.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-33080 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867-1024x576.png\" alt=\"healthy fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Healthy_Fats_For_Keto\"><\/span><b>What Are Healthy Fats For Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some goods that are high in fats but extremely healthy for you and your keto diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avocado_And_Avocado_Oil\"><\/span><strong>Avocado And Avocado Oil<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The craze for avocados has taken the <a href=\"https:\/\/betterme.world\/articles\/western-diet\/\">Western world<\/a> by storm and all for good reason. Not only is this fruit delicious and can be served in multiple ways, but it also has incredible health benefits (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/270406\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains beta-sitosterol<\/b><span style=\"font-weight: 400;\"> which when consumed on a regular basis can help maintain healthy cholesterol levels in the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It has more potassium than a banana. <\/b><span style=\"font-weight: 400;\">Potassium can help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones. It also helps to regulate fluid balance, muscle contractions, and nerve signals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Contain lutein and zeaxanthin. <\/b><span style=\"font-weight: 400;\">These two chemicals can help with your vision as they provide antioxidants that help minimize damage from UV light and reduce the risk of developing age-related macular degeneration.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High in fiber. <\/b><span style=\"font-weight: 400;\">Dietary fiber promotes and maintains bowel movement, helps with weight loss by keeping you fuller for longer, and reduces blood sugar spikes which are related to an elevated risk of diabetes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The high fiber in the avocado can also help significantly lower the risks of developing chronic diseases like coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>May help prevent cancer. <\/b><span style=\"font-weight: 400;\">Some lab studies have shown that avocado extract can inhibit the growth of prostate cancer cells<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\" rel=\"noopener\">Start using our app<\/a> and watch the magic happen.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-45801 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207644-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207644.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207644-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207644.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207644-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207644.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nuts_and_Seeds\"><\/span><strong>Nuts and Seeds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts and seeds are good sources of protein, healthy fats, fibre, vitamins, and minerals. Nuts especially have been shown to (<\/span><a href=\"https:\/\/www.health.harvard.edu\/nutrition\/why-nutritionists-are-crazy-about-nuts\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve cholesterol profiles by lowering bad cholesterol and raising good cholesterol levels in the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rich in omega-3 fatty acids which prevents erratic heart rhythms and helps reduce blood clotting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help relax blood vessels and ease blood flow due to being rich in the amino acid, arginine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help you stay fuller for longer &#8211; Both nuts and seeds are high in dietary fiber, fat and protein, all which work together to help you stay fuller for longer throughout the day.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Some keto friendly nuts and seeds include Brazil nuts, chia seeds, pecans, flax seeds, macadamia nuts, hazelnuts, hemp seeds, peanuts, sesame seeds, and sunflower seeds, among others.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30243 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3-1024x576.jpg\" alt=\"best fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"MCT_Oil\"><\/span><strong>MCT Oil<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">MCT stands for medium-chain triglyceride which is an oil supplement that contains medium-length chains of fats called triglycerides. MCT oil has gained popularity as it is more easily digested and has some incredible health benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of these benefits include (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/mct-oil-benefits\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li><b>Promoting <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\">weight loss<\/a>. <\/b><span style=\"font-weight: 400;\">One study showed that this oil prompts the release of peptide YY and leptin, two hormones that increase the feeling of satiety. When you feel full, you are less likely to eat over your recommended calorie intake, keeping you on a calorie deficit.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">MCT oil is also good for your gut health as it prompts the growth of good and beneficial probiotic bacteria which can also prompt weight loss.<\/span><\/p>\n<ul>\n<li><b>Promote ketosis. <\/b><span style=\"font-weight: 400;\">As previously stated, MCT oil is easily digested as compared to longer-chain fats meaning that not only do they travel faster from the gut to the liver, but they also do not require bile to help break them down.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once it is quickly broken, it is then used as an immediate source of energy by the body or turned into ketones to be used as a source of energy for the brain cells. This eliminates the needs of carbs for energy which falls in line with the <a href=\"https:\/\/betterme.world\/articles\/different-types-of-diets\/\">ketogenic diet<\/a>.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can help boost athletic performance. <\/b><span style=\"font-weight: 400;\">It does this by reducing lactate buildup, which if left unchecked, can negatively impact exercise performance. Taking MCT oil before working out also helps you use more fats not carbs as an energy source during the gym session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Could help manage blood sugar levels. <\/b><span style=\"font-weight: 400;\">Which helps lower your risk of and manage diabetes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Could help with the management of several illnesses including Alzheimer&#8217;s, epilepsy, and autism<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30249 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Olive_Oil\"><\/span><strong>Olive Oil<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Other than in the keto diet, olive oil is highly encouraged in the Mediterranean diet due to its impressive health benefits (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/266258\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It is rich in antioxidants <\/b><span style=\"font-weight: 400;\">which fight against free radicals that if left unchecked can cause oxidative stress leading to cellular damage which can cause cancer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Good for your heart health. <\/b><span style=\"font-weight: 400;\">Olive oil is rich in oleic acid, a type of monounsaturated fat that is thought to help reduce your risk of heart disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Helps stabilize blood sugar. <\/b><span style=\"font-weight: 400;\">In 2015, a study revealed that participants who consumed a meal with olive oil registered a 22% reduction in blood sugar levels merely two hours after the meal (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4521177\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supports bone strength. <\/b><span style=\"font-weight: 400;\">A Spanish study posted online in 2018, analyzed over 520 women revealed that the women who had been consuming about 18 g of olive oil per day had higher bone density than those who had less amounts than this (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6115724\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can improve metabolic syndrome<\/b><span style=\"font-weight: 400;\"> by reducing inflammation, blood sugar, triglycerides, and low-density lipoprotein &#8211; LDL &#8211; cholesterol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>May help in treating depression and anxiety.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30353 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3604-1024x576.png\" alt=\"best fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3604.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3604-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3604.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3604.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Oily_Fish\"><\/span><strong>Oily Fish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Also known as fatty fish, they include examples such as salmon, tuna, sardines, herring, mackerel, trout, and kippers. Shellfish are also very keto-friendly. All oily fish and seafood such as shellfish are rich in omega-3 fatty acids which fall under the good polyunsaturated fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When consumed these omega-3 fatty acids have the following benefits (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/17-health-benefits-of-omega-3\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can help lower blood pressure<\/b><span style=\"font-weight: 400;\"> which reduces your risk of a heart attack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can help fight depression and anxiety. <\/b><span style=\"font-weight: 400;\">Multiple studies have shown that those who take omega-3 are less likely to be depressed and those already suffering from depression and anxiety have reported an improvement in their symptoms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improving eye health. <\/b><span style=\"font-weight: 400;\">DHA or Docosahexaenoic acid is an omega-3 fatty acid that is essential for brain development during pregnancy and early childhood and has been linked to improved heart health, better vision, and reduced inflammatory response. In relation to eye health, DHA helps reduce the risk of macular degeneration which is among the leading causes of permanent eye damage and blindness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved heart health. <\/b><span style=\"font-weight: 400;\">These fatty acids help reduce triglycerides, prevent and slow the development of plaque in the arteries, lower blood pressure, prevent blood clots, and reduce inflammation, all factors that put you at a greater risk of cardiovascular diseases. They also raise the levels of good cholesterol which is good for your heart.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><strong>Eggs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They are good sources of healthy fats for keto. Not only are they full of healthy minerals and nutrients, but they are also a good source of omega-3 fatty acids, have protein, raise the levels of good cholesterol in the body, and are filling which helps with <a href=\"https:\/\/betterme.world\/articles\/how-to-reset-your-metabolism\/\">weight loss<\/a>.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">3 Day Egg Diet: Can It Up Your Protein Intake And Kick Weight Loss Up A Notch?<\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630-1024x576.png\" alt=\"best fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_You_Opt_For_Healthy_Fats_On_Keto\"><\/span><b>Why Should You Opt For Healthy Fats On Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you look up keto diet recipes online and on YouTube, you are likely to find people heaping insane amounts of cheese, cream, butter and other no so healthy fat options in their daily food options. While there is no doubt that these foods are delicious, using healthy fats for <a href=\"https:\/\/betterme.world\/articles\/2000-calorie-keto-diet\/\">keto<\/a> is much better for your overall health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we stated above, some saturated fats are okay on your diet but consuming too much of them can cause cholesterol to build up in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High cholesterol puts you at a higher risk of heart disease. You develop fatty deposits in your blood vessels which grow overtime eventually making it difficult for enough blood to flow through your arteries. This blockage can lead to a blood clot leading to a life-threatening or even fatal heart attacks or stroke (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000838.htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight gain &#8211; while keto has been praised for its effects on weight loss, consistently opting for high calorie high fat foods can lead to weight gain. Remember that consuming too much of this macronutrient can even prevent ketosis.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30428 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969-1024x577.png\" alt=\"best fats for keto\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969.png 1229w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Add_Healthy_Fats_For_Keto_To_Your_Diet\"><\/span><b>How To Add Healthy Fats For Keto To Your Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are unsure how to use these healthy fats for keto diet to increase your fat intake of the meal plan, here are some ways to do this (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/healthy-fats-for-keto\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Garnish_Your_Food\"><\/span><b>Garnish Your Food<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of eating that dry salad or plain pasta add a tablespoon of olive oil and some cheese to your meal. Olive oil is a great option for keto and while cheese is a form of saturated fat, consuming it in moderation will not harm your health.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Add_Healthy_Fats_For_Keto_To_Your_Hot_Drinks\"><\/span><b>Add Healthy Fats For Keto To Your Hot Drinks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A popular keto breakfast drink is bulletproof coffee which is often made using coffee, hot water, 1 tablespoon of grass-fed butter or ghee, 1 tablespoon of MCT oil or coconut oil and a sweetener or choice e.g. stevia. Butter, ghee, and coconut oil are all fat options allowed on keto but MCT oil might be the best health benefits of them all.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Use_Different_Fat_And_Oil_Options_In_Your_Meals\"><\/span><b>Use Different Fat And Oil Options In Your Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keto says yes to almost all kinds of butters, ghee, and cooking oils so do not be shy to experiment. Try making some shrimp in butter on one night then switch to olive oil on the next two nights, then maybe throw in a dash of sesame, avocado or peanut oil. Not only do you get to consume these healthy fats for keto but experimenting allows you to enjoy food more which may help your chances of sticking to a healthier version of the eating plan.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30527 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3945-1024x576.png\" alt=\"healthy fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3945.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3945-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3945.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3945.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_Snacks_That_Are_High_In_Fat\"><\/span><b>Eat Snacks That Are High In Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There is no better way to increase your consumption of the best healthy fats for keto than by consuming keto-friendly snacks throughout the day. Some healthy keto-friendly snacks that can be had on the go include avocado-egg toast, coconut chips, boiled eggs, almonds and cheese, etc.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Make_Fat_Bombs\"><\/span><b>Make Fat Bombs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are low-carb keto snacks that are made from high-fat and low-carb ingredients.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Take_A_Break_From_Leaner_Cuts_Of_Meat\"><\/span><b>Take A Break From Leaner Cuts Of Meat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-38944 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5322-1024x577.png\" alt=\"BetterMe\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5322.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5322-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5322.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5322.png 1229w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Instead of eating chicken or turkey breast all the time, switch and eat the legs or neck which are considered darker meat and thus are high in fat. Consuming poultry skin is another way of adding some fats to your keto diet. T-bone, rib-eye, and skirt steak are some oily cuts of meat that you can order from time to time to supplement fats to your diet.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Add_Nuts_And_Seeds_To_Your_Smoothies_Salads_And_Smoothie_Bowls\"><\/span><b>Add Nuts And Seeds To Your Smoothies, Salads, And Smoothie Bowls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They add a bit of texture and crunch when added to any salads or smoothies bowls when blended in smoothies they add some nutty flavour and much needed healthy fats to your drink, snack or meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main point to note from this section is to always choose nutrient-dense, whole foods to offer this macronutrient and avoid those that come from ultra-processed oils, meats, and fried foods, as they are quite unhealthy and will cause illnesses down the line.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_High_Fat_Low_Protein_Foods\"><\/span><b>What Are Some High Fat Low Protein Foods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking for some high fat low protein foods for your keto diet, they are the same as the ones mentioned above. Your diet should consist of avocados, cheese, eggs, nuts, chia, hemp and flax seeds, olive oil and even dark chocolate. Not only are they rich in healthy fats, but they also have vitamins, minerals and antioxidants that are great for your heart and general health (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/10-super-healthy-high-fat-foods\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Healthy fats for keto are not that hard to come by. They are found in some of the most common everyday foods that we often consume without thinking twice about their nutrient contents. If you are currently on a ketogenic diet, do not be tempted to indulge in all the fatty foods that you can come across. Remember that not all fats are made the same. Always strive to pick the options that do your body better than harm.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207607.gif\" alt=\"BetterMe\" width=\"1140\" height=\"641\" \/><\/a><\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthline.com\/nutrition\/mct-oil-benefits\"><span style=\"font-weight: 400;\">7 Science-Based Benefits of MCT Oil<\/span><\/a><span style=\"font-weight: 400;\"> (2020, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthline.com\/nutrition\/10-super-healthy-high-fat-foods\"><span style=\"font-weight: 400;\">10 High-Fat Foods That Are Actually Super Healthy<\/span><\/a><span style=\"font-weight: 400;\"> (2017, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthline.com\/nutrition\/17-health-benefits-of-omega-3\"><span style=\"font-weight: 400;\">17 Science-Based Benefits of Omega-3 Fatty Acids<\/span><\/a><span style=\"font-weight: 400;\"> (2018, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.helpguide.org\/articles\/healthy-eating\/choosing-healthy-fats.htm\"><span style=\"font-weight: 400;\">Choosing Healthy Fats<\/span><\/a><span style=\"font-weight: 400;\"> (2020, helpguide.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4521177\/\"><span style=\"font-weight: 400;\">Extra virgin olive oil use is associated with improved post-prandial blood glucose and LDL cholesterol in healthy subjects<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000838.htm\"><span style=\"font-weight: 400;\">Facts about saturated fats<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medlineplus.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthline.com\/health\/heart-disease\/good-fats-vs-bad-fats\"><span style=\"font-weight: 400;\">Good Fats, Bad Fats, and Heart Disease<\/span><\/a><span style=\"font-weight: 400;\"> (2020, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/healthy-fats-for-keto\"><span style=\"font-weight: 400;\">Healthful fats for keto and how to use them<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6115724\/\"><span style=\"font-weight: 400;\">Olive Oil Consumption and Bone Microarchitecture in Spanish Women<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\"><span style=\"font-weight: 400;\">The truth about fats: the good, the bad, and the in-between<\/span><\/a><span style=\"font-weight: 400;\"> (2019, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/270406\"><span style=\"font-weight: 400;\">Why is avocado good for you?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/nutrition\/why-nutritionists-are-crazy-about-nuts\">Why nutritionists are crazy about nuts<\/a> (2017, health.harvard.edu)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>With the growth in popularity of low-carb diets for weight loss, very-low-carbohydrate meal plans such as the Keto diet have gone viral with everyone wanting to try them. What makes this meal plan even more attractive is the allowance of fats in the diet. However, many people fail to differentiate between the unhealthy and healthy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15227,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,71,173],"tags":[],"coauthors":[109],"class_list":["post-15216","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-keto","category-keto-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Healthy Fats For Keto, Their Health Benefits And How To Use Them - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for the best healthy fats for keto diet? Check out this article to learn more about this before heading to the grocery store.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Healthy Fats For Keto, Their Health Benefits And How To Use Them\" \/>\n<meta property=\"og:description\" content=\"Are you looking for the best healthy fats for keto diet? Check out this article to learn more about this before heading to the grocery store.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_367400582.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"The Best Healthy Fats For Keto, Their Health Benefits And How To Use Them\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/\"},\"wordCount\":2930,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_367400582.jpg\",\"articleSection\":[\"Diets\",\"Keto\",\"Keto Recipes\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">With the growth in popularity of low-carb diets for weight loss, very-low-carbohydrate meal plans such as the Keto diet have gone viral with everyone wanting to try them. What makes this meal plan even more attractive is the allowance of fats in the diet. However, many people fail to differentiate between the unhealthy and healthy fats for keto.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1200\\\" height=\\\"675\\\" \/><\/a>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we are shedding light on what are good fats and which ones you should avoid at all costs, show you some examples of healthy fats for keto diet, as well as how to go about incorporating these healthy fats for keto diet in your day-to-day meals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Good Fats?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When thinking about fats in general we tend to divide them into two groups: good and bad. 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Check out this article to learn more about this before heading to the grocery store.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Best Healthy Fats For Keto, Their Health Benefits And How To Use Them","og_description":"Are you looking for the best healthy fats for keto diet? Check out this article to learn more about this before heading to the grocery store.","og_url":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_367400582.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"The Best Healthy Fats For Keto, Their Health Benefits And How To Use Them","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/"},"wordCount":2930,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_367400582.jpg","articleSection":["Diets","Keto","Keto Recipes"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">With the growth in popularity of low-carb diets for weight loss, very-low-carbohydrate meal plans such as the Keto diet have gone viral with everyone wanting to try them. What makes this meal plan even more attractive is the allowance of fats in the diet. However, many people fail to differentiate between the unhealthy and healthy fats for keto.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\" alt=\"BetterMe\" width=\"1200\" height=\"675\" \/><\/a>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">In this article, we are shedding light on what are good fats and which ones you should avoid at all costs, show you some examples of healthy fats for keto diet, as well as how to go about incorporating these healthy fats for keto diet in your day-to-day meals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Good Fats?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When thinking about fats in general we tend to divide them into two groups: good and bad. While essentially these are the two main groups, in truth, there is more to this macronutrient than what meets the eye (<\/span><a href=\"https:\/\/www.healthline.com\/health\/heart-disease\/good-fats-vs-bad-fats\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\"> <span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Healthy_Fats_For_Keto\"><img class=\"aligncenter wp-image-38989 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3480-1024x576.png\" ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/","url":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/","name":"The Best Healthy Fats For Keto, Their Health Benefits And How To Use Them - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/healthy-fats-for-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_367400582.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for the best healthy fats for keto diet? 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