7 Healthy Fats For Keto: Could Improve Your Ketogenic Diet

Medically reviewed by Maria Sarino, MD FACT CHECKED

When you drastically reduce your intake of carbohydrates and dramatically increase your intake of fat, your body begins a process called ketogenesis.

As a result, the kind of fats you select may have a big impact on your keto diet. Your general health may drastically improve if you consume healthy fats. Monounsaturated and polyunsaturated fats are examples of healthy fat.

These fats help you lose weight, prevent aging, and improve your heart i.e., cardiovascular health and general health. In this article, we will be looking at the healthy fats available for a keto diet.

  1. Chia Seeds

    Black, small chia seeds are produced by the Salvia Hispanica plant. A substantial nutritional profile is offered by chia seeds, with several minerals, a lot of lipids, and complete proteins leading the way.

    Alpha-linolenic acid, a plant-based omega-3 fatty acid, is abundant in chia seeds and is known to have an anti-inflammatory effect. They aid in the fight against cancer and other diseases like heart disease when included in the diet.

    Mucilage, the component that gives moistened chia seeds their gluey texture, and soluble fiber make up the majority of the chia seeds’ fiber content.

    These fibers could reduce LDL cholesterol and slow digestion, which would help you feel fuller and prevent blood sugar increases after eating.

    Chia seeds can be used in cooking, sprinkled on top of other foods, or even consumed on their own. They can be added to keto-friendly baked items or poured into a great keto-friendly smoothie.

  1. Flax Seeds

    Small, brown flax seeds are also referred to as linseed or simply flax. Flax seed is low in carbohydrates and high in fat and fiber. Most of its carbohydrates are from fiber, which makes it perfect for ketogenic diets.

    Additionally, they are abundant in minerals, vitamins, and omega-3 fatty acids. Because of the alpha-linolenic acid they contain, this may help to prevent stroke.

    An abundant source of lignans, a plant compound that is packed with disease-preventing antioxidants, can be found in flax seeds.

    Flax seeds consist of 800 times more lignans than any other plant food that is high in fiber. Flax seeds can be consumed either raw or ground into a powder.

    They are more difficult to digest than ground ones. Consequently, it is preferable to purchase whole flax seeds and grind them at home.

    Flax seeds can be added to a smoothie or used to thicken a healthy breakfast shake. Flax seeds can be included in keto-friendly baked goods like muffins or cookies.

  1. Extra Virgin Olive Oil

    Extra Virgin Olive Oil is an excellent source of healthy fats and has a wide range of medical and therapeutic benefits. It is therefore the best fat for a ketogenic diet.

    This oil is known to reduce appetite and calm the body’s hunger pangs, which is important for a keto diet.

    Due to its high sodium content, extra virgin olive oil is a fantastic choice for people new to the ketogenic diet because it can help to lessen the symptoms of the keto flu, which include fatigue and dizziness.

    Additionally, it has a lot of dietary antioxidants, which are thought to be beneficial for the body. The olive oil can be used to dress salads or drizzled over them. 

  1. Avocado

    Avocados are a fantastic complement to a ketogenic diet due to their high level of heart-healthy fats. Since avocados are so high in fiber, a whole avocado only has 2.8 grams of net carbohydrates.

    With such a low carb count, avocados are suitable for the keto diet. Avocados are a great source of dietary fiber, which can help you control your appetite and avoid mindless eating.

    The fruit is beneficial in every way, from health to skincare and haircare. The avocado is also excellent for your heart. When consumed frequently, beta-sitosterol, a naturally occurring plant sterol found in avocado, helps to maintain healthy cholesterol levels.

    You can make them the ideal support dish or standalone snack in your keto diet due to their mild flavor and creamy texture.

  1. Nuts

    Nuts are a good option for the keto diet because they are low in carbohydrates, sugar-free, and high in healthy fat. The ideal keto snack for on-the-go munching is a handful of nuts.

    Macadamia, Walnut, Pecan, Hazelnut, and Brazil nuts are a few great low-carb, keto-friendly nuts. The majority of nuts have a high carb content, but they are also a great source of fiber, which reduces the overall carb content.

    Nuts high fiber content prevents energy slumps, regulates blood sugar levels, and satiates hunger pangs in between meals. Eating nuts may help prevent illness and boost wellness, from your brain to your waistline.

    Nuts have demonstrated potential advantages in the treatment and prevention of diabetes. Antioxidants, which are nutrients that aid in cell repair in stressed and damaged tissues are also abundant in nuts.

  1. Fatty Fish

    Fatty fish is a fantastic source of omega-3 fatty acids and protein, and it is a terrific addition to a ketogenic diet. They are low in carbohydrates but abundant in good fats and protein.

    Fish that are high in fat and suitable for the keto diet include mackerel, salmon, sardines, and herring. Oil is stored in the tissues and even the bellies of fatty fish.

    These foods are the healthiest because this oil is high in Omega-3 fatty acids. Eating fatty fish frequently has consistently been linked to a lower risk of cardiovascular disease.

    A daily intake of 20 grams of fatty fish is linked to a 5 percent reduction in the risk of developing heart disease and dying from it.

  1. Hemp Seeds

    They contain good fats, hemp seeds are suitable for keto diets. Additionally, they have undergone minimal processing and lack hazardous chemicals.

    Minerals and vitamins are also abundant in hemp seeds. This nutritional powerhouse also consists of magnesium, a mineral that improves memory and restful sleep. It is possible to eat these seeds raw, roasted, or cooked.


The real secret to staying on the keto diet is to fuel your body with a lot of healthy keto fats. You consume triglyceride-containing molecules when you ingest fat.

These molecules break down during digestion to form fatty acids, which can either be used immediately for energy or stored for later use.

These incredibly nourishing fatty foods mentioned in this article will help your body become a fat-burning machine. Also, stay away from foods that are produced by excess oil and ultra-processed meats.

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