What Are Lipids? 7 Types of Foods That Contain Lipids
Diet & NutritionFood & Ingredients

What Are Lipids? 7 Types of Foods That Contain Fats

What Are Lipids? 7 Types of Foods That Contain Fats
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Updated on September 23, 2025
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Lipids are fats. Although fats were vilified a few decades ago, and many people avoided high-fat foods because they thought eating them would lead to weight gain, we now know it’s not quite that simple.

Foods high in certain types of lipids, like saturated and trans fats, should be eaten sparingly — but you don’t need to avoid all dietary fat. In fact, your body needs fat to keep your organs healthy, absorb nutrients, and store energy.

This article will help you understand the different types of dietary fats and find out about seven lipid foods to add to your daily diet.

Lipids in Food

Your body needs fat to work properly, but some types of fats are considered healthier options than others. These are the three main types of dietary fats:

  • Unsaturated fats
  • Saturated fats
  • Trans fats
Some examples of lipids with health benefits are unsaturated fats like polyunsaturated and monounsaturated fats. These can help improve your blood cholesterol levels if you eat them moderation and use them in place of saturated and trans fats.

That brings us to saturated and trans fats. These contribute to higher cholesterol levels and are linked to an increased risk of heart disease.

 Saturated and trans fats are found in fast food, baked goods, and fatty and processed red meats. Foods with lots of saturated fat, often called “bad fats,” should be eaten sparingly.

Looking for healthier lipid foods to add to your diet? Check out the list below.

1. Meat and Poultry

Meat has lipids in the form of both saturated and unsaturated fats, depending on the type and cut.

Meats and meat products high in lipids include:

  • Beef fat
  • Poultry skin
  • Lard
  • Bacon
  • Ribs
Red meats — aka beef, pork, and lamb — generally have more saturated fat than poultry and fish.

For example, a 3-ounce (oz) serving of grilled skirt steak has 26 percent of your daily value of saturated fat, while a 3-oz serving of wild Atlantic salmon has just 5 percent of your daily value.

But that doesn’t mean red meat can’t be part of a nutritious diet. Try to choose lean cuts, which usually have the words “round,” “loin,” or “sirloin” on the package.

2. Dairy

Dairy products high in lipids include:

  • Butter
  • Ghee
  • Heavy cream
  • Full-fat cheeses and yogurts
If you can tolerate dairy, yogurt and cheese are great ways to get several nutrients. But full-fat dairy products are high in saturated fat.

Most yogurts are full of probiotics, which are linked to better digestion.

But note this: You're reducing the benefits of yogurt if you choose one that's high in sugar. Stick to plain yogurt, and add your own fruit for sweetness. To add even more healthy fats, sprinkle nuts and seeds onto your yogurt.

3. Fish

Most fish have lipids and lots of protein, which your body needs. Fatty fish are a top source of omega-3 fats, a type of polyunsaturated fat that's linked to a reduced risk of heart disease and stroke.

Fish and shellfish high in omega-3s include:

  • Salmon
  • Herring
  • Sardines
  • Mackerel
  • Rainbow trout
  • Oysters
  • Sea bass
Aim to eat two weekly servings of fish, especially fatty fish. But be aware that some fish can contain mercury, so try to eat a variety of different types of fish to limit your exposure.

4. Seeds and Nuts

Many seeds and nuts are good sources of unsaturated fat and protein, including:

  • Almonds
  • Pecans
  • Pistachios
  • Macadamia nuts
  • Walnuts
  • Peanuts
  • Flaxseeds
  • Chia seeds
Walnuts are also a good source of omega-3s.

Aim to eat unsalted or lightly salted nuts for a nutritious snack. Limit them to a handful (about 1 oz), and you'll give your body some good fats without too many calories. You can also add nuts to stir-fries and stews.

5. Plant Oils

Oils are a valuable source of lipids. Most plant-based oils have more good-for-you unsaturated fats, although tropical oils like coconut and palm oil do contain saturated fat.

Think about trying these healthy cooking oils when you're meal prepping:

  • Olive
  • Canola
  • Avocado
  • Corn
  • Peanut
  • Safflower
  • Soybean
  • Sunflower

Try stir-frying vegetables in a heart-healthy oil to get fiber (from the veggies) and healthy lipids (from the oil) at the same time.

Avoid or limit using other forms of cooking fat that contain unhealthy fats, such as lard, which has saturated fat. Some shortening and stick margarine products may contain trans fats, so check the labels.

6. Avocados

While avocados do have a lot of fat, it's the healthy kind that will help you feel full. Avocados have more than five times as much monounsaturated fat and polyunsaturated fat as they do saturated fat.

Avocados are very nutritious. One medium California avocado has one-third of your daily recommended amount of fiber, which can help improve your cholesterol levels.

 They’re also loaded with vitamin K, folate, vitamin B5, and vitamin B6. Plus, they're a good source of vitamin C and potassium.

7. Eggs

Eggs are another food with proteins and lipids. They don't have much saturated fat — 1.6 grams (g), or 8 percent of your daily value per large egg. But they do have a large amount of dietary cholesterol.

For years, people were advised to limit eating eggs because of their high cholesterol content. But the cholesterol in eggs doesn't appear to affect the cholesterol in the blood for most people.

The Takeaway

  • Prioritize adding healthy lipids to your diet, like unsaturated fats from sources such as olive oil, nuts, seeds, avocado, and oily fish. These can improve cholesterol levels and support heart health.
  • Although you need to eat foods that contain fat for your body to work as it should, aim to limit how much saturated and trans fats you take in. Doing so can help lower your risk of heart disease. Saturated and trans fats are found in items such as fatty meats, baked goods, and certain processed foods.
  • If you like seafood, work a variety of fish into your weekly meals. Just try to be mindful of mercury exposure. Limit high-mercury choices, particularly if you're pregnant or nursing.
  • Watch your portion sizes for high-fat foods like nuts and seeds. That way, you'll avoid taking in excess calories while reaping their health benefits.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Karen Gardner

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Karen Gardner is a professional writer and editor based in Maryland. She holds a bachelor’s degree in journalism from the University of Maryland and has a passion for endurance sports, particularly marathon running and long-distance cycling.

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