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Best Healthy and Natural Food Sources for Fatty Acids

salmon source of fatty acid

Many are the times when we select low-fat foods and avoid high-fat diets, we believe that fat is a dietary enemy that can increase the cholesterol levels in our bodies.

We fail to realize that not all fats are bad. Some of them are healthy fats that we should incorporate in our diets.

When we talk about healthy fats, we are referring to both polyunsaturated and monounsaturated fats. These have a lot of benefits to humans such as reducing LDL cholesterol which can clog the arteries and supporting heart health.

Healthy fats can benefit the levels of blood sugar and insulin in the body and reduce the risk of getting diabetes.

The polyunsaturated fats come in two different types namely omega 6 and omega 3 fatty acids. They are essential fats that the body cannot generate on its own. You need to these fatty acids in your diet to improve brain function, support heart health and also promote cell growth.

The form of fat that you should avoid is the trans fats which are often labelled as hydrogenated oils. These are artificial fats that can increase the bad cholesterol levels in your body and expose you to diseases.

Allow us to take you through the natural food sources of healthy fat which are known as fatty acids.


walnut fatty acid

Get omega 3 fatty acids from walnuts. They contain alpha linoleic acid which is a form of omega 3 that comes from plants.

According to a study, walnuts can lower your cholesterol levels in the body and boost the functioning of your blood vessels.

Consuming these nuts can prevent your blood from forming clots which cause heart attacks. They also benefit the lining of your arteries.

They are the source of phytochemicals which support the functioning of the brain. The omega 3 fatty acids in them help in reducing oxidative stress in your brain.

They also boost process such as neurogenesis and signalling in the brain which facilitates the creation of neurons. Taking walnuts can boost memory function and neuroprotection.  Since they improve how the central nervous system works, omega 3 fatty acids in walnuts can fight mood disorders.

Ground Flaxseed

flax seeds for fatty acids

Ground flaxseed is another source of healthy, unsaturated fat. You don’t have to take a large amount of this substance to gain its benefits.

It also contains omega 3 fatty acids making it ideal for people who don’t take fish. The lignans in ground flaxseed are more than in other plant foods.

Such nutrients come with antioxidants and estrogen to prevent you from diseases like cancer.

It also has fiber that prevents you from overeating. This can also reduce your cholesterol levels in the body while the fatty acids improve your heart health.

The omega 3 fatty acids in ground flaxseed are rich in alpha-linolenic acid (ALA) which prevents your heart from bad cholesterol. It minimizes inflammation in your arteries and keeps you safe from the growth of tumors.


Salmon is known as one of the most nutritious food on earth. It is loaded with EPA and DHA fatty acids which are known to reduce inflammation and prevent you from diseases such as hypertension.

The omega 3 fatty acids in the fish also prevent you from cancer and boost the functioning of the cells that are responsible for lining your arteries. Salmon improves arterial function and helps your body acquire numerous nutrients.

Macadamia Nuts

Macadamia nuts are a rich source of Omega 7. This is an essential fatty acid which means it can be produced by the body. However there are many clinical studies that are touting the benefits of consuming a higher dosage of Omega 7 via a health supplement.

Omega 7 has been shown to improve skin quality, improve IBS symptoms, prevent type 2 Diabetes and promote weight loss.



This seafood is a source of healthy fats including omega 3 fatty acids. There are versatile options in which you can consume it for instance in the form of tuna salad, tuna steaks or even tuna burgers. The high concentration of fatty acids in tuna makes it more beneficial than other sources.

It has both DHA and EPA which prevent you from high cholesterol levels and neurological disorders. Tuna also supports heart health thanks to the fatty acids in it. Consume the seafood sparingly due to mercury content in it.

Chia Seeds

chia seeds omega 3 and 6

Chia seeds are loaded with healthy nutrients such as essential minerals, fiber, protein, antioxidants and omega 3 fatty acids.

They can prevent your heart from conditions such as cardiac arrest, strokes and heart attacks.

The fatty acids in them also lower the levels of bad cholesterol while encouraging good cholesterol in the body.

The seeds reduce the level of triglycerides and lower blood pressure. They also boost endothelial function and minimize the chances of getting arrhythmias and thrombosis. The fiber in chia seeds support your digestive system and prevent you from getting diseases like diabetes.


Real butter is better than taking margarine since it contains linoleic acid which is a form of healthy fatty acid. Butter also has omega 6 and omega 3 which support the health of your brain and skin.

Taking butter in moderation can also help you receive healthy vitamins, antioxidants, and minerals that can prevent you from diseases and help you lose weight.

Coconut Oil

The numerous benefits of coconut oil make it a versatile product that you should use in different ways. It is a blend of polyunsaturated and monounsaturated fats which can prevent your heart from diseases, support growth and development and boost the functioning of your brain. Coconut oil contains linoleic acid which is an essential fatty acid that can benefit your skin, hair, and bones.

Dark Chocolate

dark choc good for omega acids

You can enjoy taking dark chocolate and receive its many nutritious benefits that can improve overall health.

It comes from seeds of the famous cocoa tree which is a good source of antioxidants. Some of the elements in dark chocolate include soluble fiber, polyunsaturated and monounsaturated fat.

Consuming it can prevent your heart from diseases and lower blood pressure. It also minimizes insulin resistance which leads to diabetes.




It is without a doubt that fatty acids are healthy nutrients that we should all be taking. A deficiency in fatty acids can weaken the immune system and expose you to diseases. Start including the foods we have discussed above into your diet as you eliminate unhealthy types.

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