The first time someone becomes a vegetarian, the most common question they get asked is “where do you get your protein from?” But have you ever stopped to wonder where you’ll get your healthy fats from? In this article, Beauty and Tips finds out!

None of us can survive without fats but lots of us go for low-fat foods instead of high-fat ones. However, what’s really important is that we choose good fats over bad ones. Yup, there are two kinds of fats: Good and bad. The good ones include poly-unsaturated and mono-unsaturated fats, and they’re good because they protect your heart and lower bad cholesterol. There’s also evidence that suggests that they also lower blood sugar levels and may reduce your risk of developing diabetes. Bad fats, on the other hand, clog your arteries, raise your LDL cholesterol levels, and put you at risk of heart disease. Not cool. But where do vegetarians get their healthy fats from? Let’s take a look at 10 healthy fat sources for vegetarians and vegans.


Ah, there doesn’t seem to be a day that goes by at the moment without avocados popping up on a list of healthy foods. And as far as healthy fats go, avocado is pretty much the Queen of healthy fat sources. A lot has been said about the fact that avocados contain a lot of fat, and indeed it might be one of the reasons why some dieters avoid them. However, while this is true, the fact is that out of its 23g of fat, a typical medium avocado contains mostly good fats. And because avocados are also rich in fibre, they’re one of the best foods you can eat if you’re trying to lose weight. Best things to do with avocado? Make guacamole with one, add them to your salads or sandwiches, or scramble them with your eggs. They’re incredibly versatile!

Dark Chocolate

You’re not imagining things! Dark chocolate is an excellent source of good fats. Go on, we’ll let you eat it!


People always find it funny when we tell them that seeds are bursting with fat and it’s probably because most of us associate sources of fat with generally fatty foods like bacon and pizza. However, seeds are one of the healthiest sources of fat on the planet, which makes them perfect for vegetarians. The great thing about seeds too is that they’re so versatile. They can be added to your sandwiches, bowl of cereal, salads, smoothies and much more! So where does the fat come from? Seeds contain omega-3 fatty acids which, as you might know, is one of the healthiest fats there is. The best sources are sunflower seeds, chia seeds and hemp seeds, but in all honesty it doesn’t matter which seeds you go for, as they’re all totally amazing babes.


Olives play a key role in the Mediterranean diet and you’ll find them in a lot of Greek dishes. And because the Mediterranean diet promotes longevity, it’s well worth adding olives to your list of groceries. A single cup of olives contains as much as 15g of fat, which sounds like a lot. But like avocados and everything else on this list of healthy fat sources, that fat has content is mainly composed of good fats. Olives are healthy in general and contain a powerful phytonutrient that can prevent cancer, as well as reduce bone loss. Olives are also anti-inflammatory but they are also rich in sodium, so you’ll need to be careful not to consume too many in one go.


Vegetarians and vegans alike can enjoy tofu, which for many vegans is a good replacement for dairy products, like eggs and cheese. It’s made from soy milk, tastes great, and is an excellent source of poly-unsaturated fats.


Love seeds? Double down on them by combining them with nuts! Nuts are our favourite thing to snack on, and it’s snack time which really helps us to gain weight. And providing that weight gain is from healthy sources of fat, there’s no problem. Like potato chips, nuts are really filling – but in a good way! They contain lots of mono-unsaturated fats which means that, unlike potato chips, they reduce your risk of developing heart disease.

The best nut sources of fat include Brazil nuts, almonds and walnuts.

Olive Oil

Never sure what type of oil to cook with? Olive oil is not only full of heart-friendly fats, it also tastes pretty darn good, too!


Like avocados, not a day seems to go by when salmon isn’t included in a list of foods that are good for you and also it happens to be one of the most amazing healthy fat sources. Not only is salmon incredibly healthy, it’s also delicious and versatile. It makes the perfect companion with eggs in the morning, fits in well with potatoes at dinner, or tastes good when combined with cream cheese on a bagel at lunch.

The American Heart Association reckons we should eat salmon at least twice a week, so if you’re a vegetarian who doesn’t mind the odd fish dish here and there, salmon is well worth adding to your diet.

Coconut Oil

It’s the eternal question asked by people who want to get healthier: What oil should I cook with? Big question! For years, many of us have used olive oil or virgin olive oil but these days so much research has been carried out into the likes of grapeseed oil and avocado oil that the choices are endless and bewildering. However, our top pick where healthy fats are concerned is coconut oil. Not only does coconut oil taste amazing, but it’s also one of great healthy fat sources that support your liver.


Mayonnaise? Really?! We’re imagining all kinds of looks right now!

True, for a long time mayonnaise was chastised as being the bad boy of the condiment world. If you were caught coating a load of it over your chips, people around you would grimace. And it was even worse when you asked for a tuna mayo sandwich! However, mayonnaise has a reputation that’s largely undeserved, and the reality is that it’s actually a good source of unsaturated fat. However, you should check the label before purchasing to make sure that you’re not buying mayo that is ridiculously high in the bad stuff.

What are your favourite healthy fat sources?

Stay happy and healthy!

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