My Account

The Best Foods Rich In Healthy Fat

Healthy Fats
Print Friendly, PDF & Email

The Kaufmann Diet includes a good balance of protein, fats, and carbohydrates when it is implemented the correct way. Getting enough healthy fat from the right sources is key to supporting health, but the source really does matter. Many people consume too many unhealthy fats, like trans fats, that are known to contribute to health problems. Skip the French fries and greasy foods in favor of these types of foods that are high in  healthy fat. 


Fish are generally a good source of protein on The Kaufmann Diet, with salmon being perhaps the most well-known. Salmon is rich in omega 3 fatty acids (the kind of fatty acids that make fish oil such a beneficial supplement). Other fish that are high in healthy fats include, tuna, mackerel, anchovies, and others. It is best to look for fish that are wild-caught; farm raised fish generally have a less beneficial fat profile compared to wild caught fish. 


Avocados are a good source of fiber and healthy fats. They are approximately 77% fat, predominantly oleic acid, which is a monounsaturated fat similar to what is found in olive oil. Avocados are associated with numerous heart health benefits. In addition to healthy fat and fiber, avocados are a good source of potassium, a nutrient many people do not consume enough. 

Olive Oil

Olive oil is unilaterally regarded as one of the healthiest foods you can include in your diet. It is great for cooking, although you need to be mindful of using olive oil over high heat. Olive oil is great in its raw form, and is rich in oleic acids, vitamin E, vitamin K, and antioxidants. Olive oil is known to benefit heart health by improving blood pressure and cholesterol, but it is associated with numerous other health benefits as well. 


Nuts are a good source of many nutrients, including fiber, protein, vitamins, minerals, and of course, healthy fat. Nuts like almonds, walnuts, macadamia nuts, and pecans are high in fat, but virtually all the fats found in nuts are associated with elevated health. Nuts are delicious and portable, making them a great snack on The Kaufmann Diet. While nuts are great to include in your diet, be sure to avoid peanuts and pistachios; these nuts are known to be commonly contaminated with mold poisons known as mycotoxins. 

Chia Seeds

Chia seeds have approximately 9 grams of fat per serving and are a good source of fiber. Chia seeds are great when added to smoothies, and the “gel” they make can be useful in making certain Kaufmann Diet recipes. Chia seeds are rich in omega 3 fatty acids, making them a great plant-based substitute for animal sources of omega 3s. 

Kaufmann Diet Guide

Related Articles

Why Some Fats Are Good, and Some Are Bad

Healthy Fats, Why You Need Them

Share on Facebook
Share on Reddit
Share via Email
Share on Twitter

Leave a Reply

Recent Articles

Weekly Q&A Show

Featured Sponsor

Follow Us

Doug's Books

Doug Kaufmann has written many books that cover a full range or health issues. Find out which of his books best suits you by clicking the button below.

The Kaufmann Diet

Doug Kaufmann developed his diet after years studying the clinical effects of pathogenic fungi on the body. Fungi and yeasts can become parasitic organisms on and inside our body, causing health problems that can be difficult to diagnose. Learn more about the Kaufmann Diet, change your life and know the cause.

The Science of Fungus

We encourage all visitors to this site to take some time and study these technical articles prior to initiating lifestyle changes, including dietary changes and to do so with their physician’s awareness and approval. The articles posted in this link are scientific and with few exceptions are taken from medical journals familiar to healthcare workers.

Our Healthy Recipes

Looking for help assembling antifungal Kaufmann Diet approved recipes for breakfast, lunch or dinner? We have several videos, books and recipe write ups here on Know the Cause that will help your health journey. The recipes in this section are so good, you’ll feel like you’re indulging. No sacrifice needed! Enjoy.