10 Healthy Fats To Eat on the Mediterranean Diet

The Mediterranean diet is backed by extensive scientific research as a gold standard for heart health and longevity. It emphasizes plant foods, including a wide range of vegetables, fruits, nuts, seeds, legumes, whole grains, and a high intake of olive oil, a source of healthy fat.

This diet limits meat consumption to mostly lean poultry and fish while allowing more flexibility with dairy—yogurt being a particularly beneficial fat-containing protein.

Healthy fats, primarily from olive oil, fatty fish, nuts, and seeds, are key to this diet. These fats are essential for overall health, decreasing the risk of heart disease, reducing inflammation, and enhancing the absorption of fat-soluble vitamins A, D, E, and K.

Olive oil is considered a primary source of healthy fat in the Mediterranean diet. Research shows the diet’s overall anti-inflammatory benefits are partly due to olive oil consumption.

A study on the long-term intake of a Mediterranean diet rich in extra virgin olive oil (EVOO) observed reduced inflammatory markers in people at risk for heart disease and people with metabolic syndrome. The study also found that eating an EVOO-rich Mediterranean diet for two years improved blood flow and insulin sensitivity compared to a low-fat diet.

Olive oil is a rich source of monounsaturated fats (MUFAs), particularly oleic acid. MUFAs are associated with lowering blood pressure and reducing the risk of heart disease.

Swapping out fat sources like margarine, butter, or mayonnaise with healthy fats like avocado may lower heart disease risk. Avocados are a good source of MUFAs, dietary fiber, and several phyto (plant) nutrients. The fatty fruit has been shown to offer health benefits like enhanced satiety (fullness), weight control, and gut health.

A medium avocado contains more oleic acid than a serving of almonds (1.5 ounces) or 2 tablespoons of olive oil.

Fatty fish like salmon, tuna, and trout are good sources of polyunsaturated fats (PUFAs), notably omega-3 fatty acids. Omega-3s are considered anti-inflammatory and benefit both heart and brain health. They may also have anticancer effects. 

Research shows a high intake of fatty fish is associated with a lower risk for mortality, certain types of cancer—including cancers of the lung and mouth—and various heart complications.

Walnuts are a good source of heart-protective omega-3 fatty acids. They are also a rich source of phytomelatonin, a plant form of melatonin notable for its stress-mediating effects. Walnuts may also have more antioxidant capacity (ability to fight harmful free radicals) than other nuts, as they rank highest in polyphenol concentration.

One-fourth cup (30 grams) of walnuts provides 2 grams of dietary fiber, 5 grams of protein, and 2.5 grams of alpha-linoleic acid (ALA), a plant-derived omega-3.

Flaxseeds gel in water, and they can be used in place of eggs as a binder in vegan baked goods. They are also easy to toss into oatmeal, cereals, smoothies, grain bowls, and salads for extra crunch and nutrition.

Flaxseeds provide beneficial MUFAs and PUFAs and are a good source of dietary fiber. Their fatty acid profile and fiber may improve cholesterol, lower blood pressure, and help stabilize blood sugars. Flaxseeds also have digestive benefits and may be effective in constipation relief.

Peanuts have a beneficial fatty acid profile, containing 50% MUFAs, about 30% PUFAs, and a significantly lower percentage of saturated fats. This composition helps support cholesterol control and lower the risk of heart disease.

Due to their high MUFA content, peanuts may reduce low-density lipoprotein (LDL, or “bad”) cholesterol by as much as 14% while maintaining beneficial levels of high-density lipoprotein (HDL, or “good”) cholesterol.

Though it contains some saturated fats, full-fat yogurt can still be a healthful part of your Mediterranean diet. A small study found that short-term consumption of saturated fats from full-fat yogurt had a lesser negative effect on cholesterol than butter or low-fat yogurt. Larger studies suggest full-fat dairy isn’t necessarily linked to obesity or heart disease risk.

Yogurt is rich in essential amino acids, often higher in protein than milk, and contains beneficial bacteria that support digestive health.

While full-fat yogurt can be calorie-dense, it’s also filling, allowing you to eat smaller portions (like one-fourth to one-half cup) and feel satisfied. Enjoy full-fat yogurt in moderation as part of a balanced, plant-rich diet to keep your saturated fat intake in check.

Eggs are a source of essential fatty acids. The yolk contains a concentration of unsaturated fats, including oleic and linoleic acids, with a lesser amount of saturated fats.

Recent studies show that eating eggs does not raise the risk of heart disease in healthy adults. However, some individuals are highly sensitive to dietary cholesterol, and eating too many eggs can significantly raise cholesterol levels in these people.

In addition to their fat content (close to 25%), eggs are a source of protein and contain various nutrients, including B vitamins, iron, zinc, and calcium.

Chia seeds (Salvia hispanica L.) are small black seeds that contain 30% fat and a high percentage of omega-3 fatty acids. They are also a good source of protein and fiber. Like flaxseeds, chia seeds gel in liquid and can used as an egg substitute in baking.

Rich in nutrients, fiber, and a composition of healthy fats, chia seeds support gut and heart health and healthy skin and bones. The seeds are also a good source of polyphenols and antioxidants, including caffeic acid, rosmarinic acid, myricetin, and quercetin, which provide various wellness benefits.

Pumpkin seeds are rich in MUFAs, PUFAs, and healthful compounds like cholesterol-lowering phytosterols and carotenoids, which support your skin and eyes.

These seeds are a notable source of oleic acid, a healthy fat known for its anti-inflammatory effects. Pumpkin seeds also provide a significant amount of linoleic acid, with 26-80% levels. Linoleic acid is an essential fatty acid that can be beneficial when consumed in moderation.

Pumpkin seeds are also a good source of magnesium, potassium, and calcium, all of which support bone health. They also contain essential amino acids, making them a source of plant protein.

The Mediterranean diet is not a low-fat diet. Fat comprises 25–35% of the diet, much of which comes from olive oil and other plant sources of unsaturated fats.

The World Health Organization (WHO) guidelines agree that a diet containing at least 20% fat is essential for maintaining good health. However, according to the most recent Dietary Guidelines for Americans, saturated fats should be limited to less than 10% of daily calories.

Here are some practical serving sizes:

• 1 tablespoon of olive oil
• One-fourth of a cup serving of walnuts
• 4 ounces of full-fat yogurt, which contains 2.5 grams of saturated fats
• 6 ounces of salmon, which contains about 4 grams of saturated fat

1. Breakfast chia pudding: Combine 2-3 tablespoons of chia seeds with 6 ounces of unsweetened soy milk in a sealed container and refrigerate overnight. Add a dash of vanilla and a drizzle of honey, and top with fresh berries.
2. Roasted salmon with whole grains and greens: Roast a salmon fillet with olive oil and salt, then serve it with quinoa or farro and a leafy green salad. Top the salad with walnuts for a boost of heart-healthy fats.
3. Mediterranean veggie frittata: Sauté kale, tomatoes, and bell peppers with olive oil. Add three whisked eggs and cook until the eggs are set. Divide into two to three portions and serve each with a dollop of full-fat Greek yogurt and chopped fresh herbs.
4. Salmon (or tuna) and avocado salad: Flake leftover salmon or canned tuna and serve it on a bed of mixed greens, avocado, and sliced cucumbers. Drizzle with olive oil and lemon juice, then top with pumpkin seeds or chopped walnuts.
5. Banana nut smoothie: Blend a frozen banana with a handful of peanuts, a cup of soy milk, and a scoop of vanilla protein powder. Add in a loose handful of spinach for a dose of greens.

The Mediterranean diet, known to benefit heart health, emphasizes plant-based foods like vegetables, fruits, whole grains, legumes, and nuts—with olive oil as a key source of healthy fats.

Fats comprise 25-35% of the diet, primarily from unsaturated sources like olive oil and foods rich in omega-3 fatty acids (e.g., fatty fish, walnuts, flaxseeds). Meals like chia seed pudding, salmon with grains, and veggie frittatas provide heart-healthy fats, diverse plant foods, and lean protein.