This post may contain affiliate links, meaning I can earn a small commission from items you purchase (at no cost to you).
“Why would I ever want to add fat to a recipe—let alone a smoothie?” I hear this question all the time, and honestly, it makes total sense. For years, fat was labeled the enemy, especially if you were watching calories or trying to lose weight. But the truth is, your body needs fat to function—and the type of fat you choose makes all the difference.
Healthy fats help support heart health, manage cholesterol, and turn smoothies from a quick drink into a satisfying, balanced meal. When used intentionally, they’re a key part of a healthy diet for vegetarians and anyone aiming for a more balanced diet.
Table of Contents
What Are Healthy Fats?
There are three main types of fats: unsaturated fats, saturated fats, and trans fats. The healthiest options are unsaturated fats, which include monounsaturated fats and polyunsaturated fats. According to the American Heart Association, these fats are linked to lowering LDL (low-density lipoprotein) and risk of heart disease and stroke.
Healthy fats come from whole foods like avocados, olives, nuts, seeds, tofu, and edamame. Many seeds and nuts are also a good source of omega-3s and omega-6 fatty acids, which support brain function and overall health. While omega-3s are often associated with oily fish like salmon or mackerel, plant-based sources like chia seeds and flaxseeds are excellent options.
Fats to Avoid
Highly processed fats—especially hydrogenated oils found in some packaged foods—are best avoided. Reading ingredient labels helps you spot these less supportive fats quickly.
Health Benefits of Healthy Fats
Healthy fats play a major role in how your body looks, feels, and functions. I love adding them to green smoothies and my Homemade Protein Powder because they make meals more satisfying and nourishing without relying on dairy or refined ingredients. Here’s a few health benefits from Cleveland Clinic:
- Support heart and brain health and help manage cholesterol
- Improve absorption of fat-soluble vitamins (A, D, E, and K)
- Provide steady energy and help balance blood sugar
- Increase fullness, making it easier to eat fewer calories overall
Top 7 Healthy Fats and Heart-Healthy Recipes
Avocado
3g fat (1 tablespoon)
Mild and buttery, avocado makes smoothies ultra-creamy without tasting “green.” I use it when I want healthy fats plus a thicker, milkshake-like texture.
Avocado Smoothie | Avocado Crema
Cashews
5g fat (1 tablespoon)
Soft, slightly sweet, and naturally creamy, cashews blend smoothly into both smoothies and sauces. I love them for adding richness without strong nutty flavor.
Cashew Cream | Carrot Ginger Soup
Chia seeds
4g fat (1 tablespoon)
Neutral in flavor but big on fiber, chia seeds thicken smoothies and make them more filling. I use them when I want extra fiber, protein, and lasting energy.
Chia Seed Smoothie | Chia Pudding
Flaxseeds
4g fat (1 tablespoon)
Mild and slightly nutty, flaxseeds disappear easily into smoothies. I add them for omega-3s and fiber without changing the taste.
Flaxseed Smoothie | Flax Egg
Hemp Seeds
5g fat (1 tablespoon)
Hemp seeds have a mild, nutty flavor with a soft, buttery texture that blends easily into both sweet and savory recipes. I like adding them to smoothies, oatmeal, salads, and grain bowls, or sprinkling them over yogurt and roasted veggies for an easy boost of healthy fats and protein.
Coconut oil
14g fat (1 tablespoon)
Adds a subtle tropical note and quick, clean energy to smoothies. I use a small amount when I want extra richness and staying power without overpowering the flavor. I also bake with it.
Coconut Oil Smoothie | Date Bars
Olive oil
14g fat (1 tablespoon)
Subtle and smooth, extra-virgin olive oil shines in dressings and roasted veggies. I use it in meals rather than smoothies for heart-healthy fats and depth of flavor.
Other Healthy Fat Sources to Explore
- Almonds and almond butter for smoothies and snacks
- Nut butter made from peanuts, walnuts or sunflower seeds
- Olives in bowls, tapenades and salads
- Eggs, tuna and yogurt for those who include them outside a fully plant-based approach
Ways to Incorporate More Healthy Fats in your Diet
Swapping bad fats for good fats doesn’t mean giving up flavor. It’s about choosing better sources that support heart health, energy, and long-term wellness. Here are easy, real-life ways to make the switch.
- Read ingredient labels first: If you see hydrogenated or partially hydrogenated oils, that’s a sign to skip it. These trans fats increase the risk of heart disease and don’t support a healthy diet.
- Cook with better oils: Swap butter or shortening for extra-virgin olive oil when sautéing veggies or roasting. Use avocado oil for higher-heat cooking and save coconut oil for occasional flavor.
- Upgrade your spreads: Replace butter or cream cheese with avocado, hummus, or nut butter like almond or peanut butter. You’ll get more unsaturated fat and fewer empty calories.
- Rethink snacks: Trade chips and pastries for nuts, seeds, or olives. A small handful of almonds or sunflower seeds delivers healthy fats plus fiber and minerals.
- Balance smoothies: Instead of relying on fruit alone, add chia seeds, flaxseeds, avocado, or almond butter. These fats slow sugar absorption and help keep energy steady.
- Choose whole foods over processed: Whole foods naturally contain healthier fats. Processed foods often hide low-quality oils, even in “healthy-sounding” products.
- Keep it simple: You don’t need perfection. Swapping just one fat at a time—like changing cooking oil or adding seeds to a smoothie—adds up fast and supports a more balanced, heart-healthy way of eating.
Daily Healthy Fat Guidelines
Most nutrition experts recommend about 25–35% of your daily calories come from fat, focusing on unsaturated fats like mono-unsaturated and poly-unsaturated fats. Here’s what that looks like in real life:
- 1,800 calories/day: about 50–70 grams of fat
- 1–2 servings of healthy fats per meal
- Choose whole-food sources like avocado, olive oil, nuts, seeds, and nut butter
- Include omega-3 sources (chia, flax, walnuts) most days
Healthy fats support hormone balance, heart health, and brain function, help manage cholesterol, and keep blood sugar steady. They also increase fullness, which can make maintaining energy and weight easier during perimenopause years.
Nice Post.
Cool. Hope the info is helpful to you.
Thanks for the breakdown. It’s really helpful!
I’ve been adding healthy fats to my smoothies, and my skin is thanking me!
I just made a batch of these to grab and toss into smoothies. I’ve been on a coconut kick lately, and these are great!
So awesome Erin!
Hi a question regarding measurements. Your recipes use cups. What size cups? In England we do not measure in cup sizes. Sorry bit confused. Looking forward to joining in with healthy smoothies.
Hi Mary,
Blending on the other side of the pond? We’ve got you covered! Check out our Rawkstar Conversion Guide here…
https://simplegreensmoothies.com/app
So glad to have found you via Assortment blog. I have been on the cleanse for a week. The smoothies are delicious and easy. The only problem so far is bloating. Is this to be expected? Any suggestions how to reduce this naturally?
Hi Toni,
Thanks for reaching out! Make sure you drink lots of water to help flush everything out as well. Sometimes when you make sudden changes in your regular diet, or you add more fiber into your diet, your body needs to adjust.
Every body reacts to food differently. If you feel bloated, you may have some personal allergies to certain fruit combinations, that is something you would have to consult with a healthcare provider about.
Also, make sure you don’t eat any other foods 30-60 minutes before after you drink your green smoothies to give your body time to digest the fruits.
Hope this helps!
i was just wondering, when it says 2tbs is that for two smoothies?
Hi Sel,
You’re right! The above suggestions are for two servings.
Hello again! I inadvertently ordered Flaxseed Oil gel caps instead of the liquid. I have already broken the seal so I can’t return. Can I just open the gel caps and add to my smoothie that way.. Thanks again for your help!
Hi Norma,
Great question! Because we’re not doctor’s or nutritionist, we suggest following the packaging’s directions when consuming flaxseed oil in gel cap form.
Cheers!
Just started enjoying and learning from your websight, so I have many questions.
I noticed your recipe for skin cleanse, when you post a recipe specifically for a particular function, how often should you make that smoothie in order for it to begin to work on the average person.
My husband and I are 72 & 74 we started with your smoothies about 3 weeks ago. I find I can finally lose weight, but can, as usual, gain at the drop of a hat.
I am starting to make more than I should and end up drinking all. What is the protion size??
I have only 12#s to lose but have been trying to lose those same 12#s for 20 years. I started the gym the 6th of Feb.
I’m trying to find a balance between the fruit – vegetable – protein smoothies so I can get stronger while also losing those 10 #s.
Hope this wasn’t too wordy. Any suggestions. Kitty
Hi Kitty,
We’re so excited to have you + your husband blendin’ with us! There’s no set amount. If you drink it once, you are gaining those benefits each time you drink it. We like to mix it up to make sure our bodies are getting a wide range of vitamins and nutrients. 🙂
The majority of our recipes make two (16oz) servings, perfect for sharing with your husband or saving for later! Did you know our recipes will keep in your refrigerator for up to two days in an airtight container? Adding a little bit of lemon juice will help preserve all of their green goodness!
We suggest adding protein + healthy fats when using your green smoothies as a meal replacement to ensure you’re fueling your body with a complete meal. Learn more about our favorite meal replacement smoothie booster combos.
Hope this helps!
Cheers!
Does the healthy fat in the smoothie have to be an oil? For example can you use flaxseeds instead o flaxseed oil
Hi Pam,
Of course you can reach for flaxseeds! Just an FYI, to receive all of flaxseed’s nutritional benefits we suggest grinding the seeds prior to blending! Chia seeds are another great source of healthy fats and they don’t need to be ground prior to enjoying!
Cheers 🙂
Hi Rae,
Thanks for reaching out! We prefer to reach for raw organic unrefined (virgin) coconut oil. This coconut oil with be solid below 24 °C (76 °F), and become a liquid when the temperature exceeds 24 °C. When blending coconut oil we suggest melting your coconut oil, not hot, just melted. Then once you’ve blended your entire smoothie, set your blender to its slowest speed and slowly pour in your coconut oil. This will ensure the oil fully incorporates into your smoothie with no pieces of solid coconut oil left behind.
Looking for liquid flaxseed oil? Amazon, or your local health food store are both two great locations!
Hope this helps!
Just came across your website and love all the great info, as well as recipes. Quick question, when adding healthy fats to your smoothie, are the portions listed above based upon a 2 serving 32 oz smoothie recipe or per single 16 oz serving?
Hi Rachel,
YAY! We’re so excited you found us in this busy internet world! The above suggestions are for one 32oz recipe (2 servings).
Cheers 🙂
Does the coconut oil need to be extra virgin?
Hi Katrina,
Great question! Organic, virgin or extra-virgin, cold-pressed coconut oil is our top choice because it retains all of the vital nutrients.
Hope this helps! 🙂
Hi!
Would help protein powder provide enough fats or do I still have to add a fat source? Thanks!
hemp, not help! 🙂
Hi Duy,
Great question. We love adding hemp protein to our green smoothies! If you’re using your green smoothie as a meal replacement we suggest adding an additional source of healthy fats to ensure you’re fueling your body with a complete meal.
Check out our favorite healthy fat sources + meal replacement combos below…
https://simplegreensmoothies.com/healthy-fats
https://simplegreensmoothies.com/meal-replacement-smoothie
I’ve just started this smoothie journey! This morning for breakfast I made spinach, coconut water, mango and grape smoothie. How much cashew butter should I add to this? I need to add some protein as its not satisfying me
Hi Natalie!
Thanks for joining us! We’re so happy to have you as part of our community :). Your smoothie sounds delicious! When using your green smoothie smoothie as a meal replacement we always recommend that you add some healthy fat + protein to keep you fuller longer and to help your body thrive. Cashew butter is a great option! Everybody’s protein requirements are different, but a typical “serving” for most nut butters is two tablespoons. Feel free to add more or less–it’s all about what works best for you!
Here are some other great healthy fat + protein options:
https://simplegreensmoothies.com/meal-replacement-smoothie
Cheers 🙂
Hi! I am allergic to almonds, so would I be able to substitute almond butter for sunflower butter?
Hi Kristen,
Sunflower seed butter is a great option if you’re allergic to almonds!
It’s especially a great source for magnesium, zinc, iron + vitamin E!