There are 4 surprisingly healthy fats that you should be eating every day! Of course, olive oil is one of them. However, have you ever considered nuts, avocados and fish to be considered fats? Let alone healthy fats? Guess what? ─ they are!  Not only are they healthy fats, but these fats can help to keep you slim and trim as well!

The key to using these fats is to learn how to cook with them while using the most favorable options. Therefore, we have put together a short description of each fat along with some tips on how to cook with them in the most delicious way possible!

1. Avocados  

Avocados are packed with heart-healthy monounsaturated fat as well as jammed with antioxidants. They have a silky and smooth texture to them and can be used like butter or oil. If you blend avocados really well, you can even use the paste in recipes that call for mayo as a substitute!

The key to using avocados as a unique and tasty butter, oil or mayo substitute is to know how to choose the best avocados! You want to look for avocados without any dents or blemishes. They should all be the same color ─ usually a greenish-black ─ if you are going to use them right away. Making sure that they are ripe will add the most enriched flavor to your dishes. If you want to keep avocados for a few days before blending them, make sure that they are more greenish in color. Then, to ripen avocados quickly, put them a brown, paper bag for about 12 hours.

Here are some recipes for baking with avocados!  

2. Nuts

All nuts contain fat, and their oils fringe with elegant ─ but robust ─ toasty flavors. Nuts add texture and taste to anything that you add them to.

Nuts contain good cholesterol and help to lower bad cholesterol levels in the blood. Furthermore, nuts contain protein and carbs. Some are high in calories, but if you think you need to avoid them to maintain your weight, surprisingly, the opposite is true ─  nuts actually make you feel fuller faster because they contain dense calories, so you eat less!

There are several ways to extract oil from nuts, but the easiest for home use might be an oil press. Take a look at this video to see how nuts are pressed.  The oil from nuts can go bad quickly so keep it in a tightly sealed jar, in a cool, dry place.

You can also mash up nuts to use as a flour or filler substitute. Nuts are great roasted, on salads and mixed with veggies as well!

3. Fish & Shellfish

The fats in fish are really healthy for your heart. Salmon, mackerel, tuna and sardines are all excellent sources of omega-3s. Omega-3s are crucial to keeping your arteries clean and free-flowing. Furthermore, fish and shellfish are high in protein and low in fat.

The key to getting your healthy dose of omega-3s is to find high-quality fish and shellfish. Find a trustworthy seafood merchant! When choosing fish fillets, make sure that they are clear and have no slits in the flesh. Or, if you can, buy the fish whole as it is usually better quality. When buying a whole fish, check the gills to make sure that they are red and the check the scales to make sure they are shiny. The eyes should be clear and bulging.

You can just eat fish and shellfish to get your dose of fish oil and omega-3s, or you can extract your own fish oil to use as an oil substitute. Watch this video to learn how to extract fish oil! 

4. Olive Oil

We left the best for last! Olive oil adds refined flavoring, texture and aroma to almost every ingredient that you fuse it with. Furthermore, it adds smoothness and body as a finishing touch! It’s the perfect medium for sautéing and isn’t overpowering.

Extra-virgin olive oil is your go-to for finishing and as a salad oil. Pure olive oil should have good clarity, and it should also contain a tinge of green to show that it was prepped when the olives were fresh and ripe. Light can damage olive oil, so store it in a dark bottle.

Check out these 25 recipes for cooking with pure olive oil!


In conclusion, we want you to try some of these ideas and recipes for unique oil, butter and filler substitutes and let us know how they turned out for you! Do you have any ideas or recipes of your own using these healthy fats? ─ If so, please share them with us in the comment section below! We would love to hear from you!


Robin, and the ZEN Team!



healthy fats

Don’t let aches or pains stop you from cracking your fresh nuts! Zen Sports Balm can help with our all-natural, pain relieving formulas! Take a look and keep on crackin’!



*Note: This article is for informational purposes only and is not intended to diagnose or treat any health condition. Therefore, ask your doctor about any health concerns that you might have and seek proper medical treatment.

Photo Sources–