10 Healthy Fats For Keto: May Support Your Ketosis

A healthy and high-fat diet like the ketogenic diet can be the ideal solution for you if your objective is to shed fat and regulate your weight through diet and exercise.

Through the ketosis process, you can successfully retrain your metabolism to burn fat for energy instead of carbohydrates.

If you are on the keto diet, use healthy fats, such as those found in avocados, olive oil, meat, poultry, eggs, dairy products, fish, nuts, seeds, and high-quality fat supplements like MCT oil powder.

These fats will assist you in achieving ketosis as well as maintaining general health. In this article, we will be looking at some of the best healthy fats for the keto diet.


Healthy Fats For Keto

  1. Grass-Fed Butter

    Butter made from grass-fed cows was traditionally believed to be bad for the heart, but that may depend on your overall body health.

    You might get more nutrients from butter made from grass-fed cows as opposed to those produced conventionally.

  2. Eggs

    Many people agree that one of nature’s ideal healthy fats is an egg. They provide a healthy ratio of fat, protein, and minerals that help improve your immune system. 

    People often include eggs in their keto diet as eggs are known to be very simple to prepare in a variety of ways using other vegetables with it. high-fat.

    The nutrients that can be found in one large egg make them ideal for meals that call for several eggs, such as for keto.

  3. Salmon

    It consists of Omega-3 fatty acids, a type of fat that has been linked to a longer range of advantages, including promoting a healthy immune response and healthy cardiovascular function.

    This could also help in maintaining overall health, normal aging, supporting joint health, smooth and healthy cognitive function, and healthy skin. Consuming adequate omega-3s in your diet from foods can help with keto.

  4. Avocado

    Avocados are known to be a fantastic source of good and healthy fats. When it comes to its excellent nutritious profile, its fat level is simply one aspect to take into account. 

    Following this, avocado could also be considered a powerhouse component, it also has significant amounts of potassium, folate, and vitamin C.

  5. Chia Seeds

    Chia seeds should be included in the keto diet. They are the most popular seeds that have a strong track record of supporting the keto diet.

    It consists of 5 grams of fat per 20 grams. It is roughly the size of a tablespoon. They are also high in fiber and omega-3 fatty acids.

    Chia seeds help with chronic ailments including diabetes and heart disease in addition to weight loss. They can absorb water and produce a water weight. They can be consumed raw or as pudding during the keto diet.

  6. Flaxseed

    These tiny golden-brown seeds are a nutrient powerhouse packed with fiber, omega-3 fatty acids, vitamins, minerals, and antioxidants.

    You may enjoy all the advantages without going over your daily limit because you only need a small number of flax seeds mixed with some keto smoothie, or keto granola.

    One of the flaxseed’s best qualities for keto dieters is its high fiber content. When you drastically cut back on carbohydrates, you might also be removing some of the more common forms of fiber.

  7. MCT Oil

    Compared to longer-chain fats, MCT oil is rapidly digested, which means it not only moves from the gut to the liver more quickly but also doesn’t need bile to break it down.

    After it is quickly broken down, the body uses it as an immediate source of energy or converts it into ketones, which the brain cells use as a source of energy.

  8. Grass-Fed Meat

    If you’re accustomed to a high-carb diet, reducing your carb intake to fit into the keto diet might be very difficult.

    You can increase your consumption of fat and calories without missing out on carbohydrates by choosing fatty meats that are high in protein and nutrients.

    Grass-fed meat has higher levels of good fats that promote fat burning. This could be higher in vitamins and due to its antioxidant-rich properties, may also play a major role in preventing cancer complications.

  9. Coconut Oil

    One of the finest fats to consume while on the keto diet is coconut oil. This is due to several factors. First, medium-chain triglycerides are used to make it.

    The body uses them as a source of energy throughout its metabolism. MCTs are absorbed directly into the liver as ketones, bypassing the digestive system.

    The brain and other organs can then work on them as fuel. In contrast to olive oil, coconut oil is stable at greater cooking temperatures.

    Lauric acid could help remove antibacterial properties and is the primary MCT in coconut oil.

  10. Hemp Hearts

    Another fantastic, nutrient-dense alternative for increasing fat consumption on the ketogenic diet is hemp hearts or seeds.

    Hemp hearts have 20 grams of fat per three tablespoons, making them an excellent choice for healthy fat diets. They are one of the few sources of full plant protein that have all nine necessary amino acids.

    Additionally, they contain numerous vitamins and minerals, including vitamin E, calcium, iron, and potassium.

    Hemp hearts are simple to incorporate into several recipes without significantly altering the flavor because they have a moderate flavor and a texture comparable to sesame seeds.


You must be aware of your diet portions if you are on a ketogenic diet. You shouldn’t follow any diet mindlessly or without instruction from a diet expert.

Assisting you in entering the ketosis state and promoting weight reduction, healthy fats could have several positive effects on your health.

You may experience a reduction in your diet intake due to your reduced appetite. This may be healthy for your heart and could help strengthen your immune system and may also increase mental function.

Consuming monounsaturated fats found in foods like olive oil, almonds, and avocados as well as polyunsaturated fats also known as your omega-3 and omega-6 fatty acids found in foods like fish, nuts, and seeds is the key to eating the appropriate kind of fat.

Focus on consuming more monounsaturated and polyunsaturated fats rather than trans fats, which are frequently found in processed foods.