8 Healthy Fats you should be Eating! Walnuts have earned their superfood status in part because of their fats. They are one of the few foods to deliver alpha-linolenic acid (ALA), a type of omega-3 fat thought to protect against heart disease. Toast them to bring out their flavor and extra crunch, then sprinkle about a tablespoon on yogurt or fold some into muffins or your morning oatmeal. By Kerri-Ann Jennings, M.S., R.D.