When people hear that they should be adding more fat to their diet, most people are shocked and often resistant to the idea. We have been told our whole life that “fats” make us gain weight! However, what they didn’t tell us is that there are healthy fats that our body actually needs, and they exist in superfoods that are easy to add to your everyday routine.

Dietary fats are essential to give your body “true” energy and to support optimal cell growth. They also help protect your organs and help keep your body warm (great for winter months). Fats help your body absorb nutrients and produce many important hormones – we all need GOOD Fats! Here are 4 foods that are rich in healthy dietary fats!


Avocados have all-around amazing benefits to add to your diet! Not only are avocados high in healthy fats, but they are also loaded with fiber and taste delicious! According to WebMD.com, avocados also provide 485 milligrams of potassium per 100-gram serving.

Avocados can easily be added to your food in a variety of dishes. You can add them to salads, put them in scrambled eggs, and even just eat them plain with some salt on top. My personal favorite is chopping the halves into cubes and adding them to a fruit salad!  PS: Don’t forget Avocado Toast!!!


Everybody loves chocolate! But did you know that dark chocolate can actually be good for you and part of a healthy diet? Chocolate is one of the most nutrient dense foods on planet earth… The darker the better (dark means LESS sugar and no milk fats). Studies have shown that dark chocolate may have similar antioxidant properties to popular fruits such as the acai berry… and cacao or chocolate IS a fruit!  Research has shown that dark chocolate contains healthy amounts of manganese, fiber, copper, iron, and a few other minerals.

So, what about the fats that are found in the cacao bean? While cacao does contain some saturated fat, most of it is stearic acid, which studies have suggested doesn’t elevate blood cholesterol levels as much as other saturated fatty acids. The other fatty acids in cocoa butter are monounsaturated fat (considered a desirable fat) plus another saturated fat called palmitic fatty acid. Our founders built and ran their own chocolate factory for 8 years… and needless to say, they believe in the amazing benefits of chocolate.


You have probably heard that hemp seeds are fantastic sources of nutrients and healthy fats! Hemp seeds have high levels of both Omega-3 and Omega-6 fatty acids, both of which are shown to have a wide range of positive effects on the body. Actually, hemp seeds/oil has the perfect balance of 3/6 omegas! The seeds also contain high amounts of arginine, which turns into nitric oxide in the body – (great for energy and overall health). On top of being full of healthy fats that your body craves, studies have shown that hemp seeds may have even more positive benefits that we are just discovering.

Hemp Seeds great consumed by themselves, but can also be great toppers for salads, pasta, and all kinds of dishes. They have a pleasant taste and mix in well with savory dishes to add a little extra pop! The benefits of hemp seeds can also be found in hemp seed oil.


Olive Oil is very high in a healthy fatty acid known as oleic acid. Studies have shown some incredible results for oleic acid on the body and we are just discovering the full benefits of it. Many people are hesitant to add fat to their diet, but numerous studies have supported that olive oil, even in large amounts, is not closely associated with weight gain.

Olive Oil is one of the most versatile superfoods available as far as cooking goes! Most recipes call for olive oil in some form or fashion, and when working on a stovetop it can usually be a replacement for butter. Olive oil can be used as a salad dressing, a pasta base, or even just to satay some vegetables!

Despite what you may have heard, not all fat is bad for you. The four foods above are great additions to a balanced diet and will help your body get the healthy fats that it craves.