10 High-Fat Foods That Are Very Healthy
Some high-fat foods, including plant-based foods, animal-based foods and dairy products have many essential nutrients that can benefit your health.
Limiting the consumption of saturated fats in the diet is advised by many health organizations, including the American Heart Association.
The Dietary Guidelines for Americans also recommend limiting your daily intake of saturated fat to no more than 10% of your total calorie intake.
According to some research, saturated fats from dairy products may not be as harmful to your heart as those from red meat.
What are Saturated Fats?
A form of dietary fat known as saturated fat is made up of triglycerides that predominantly contain saturated fatty acids.
Saturated fats are found in animal-based foods and dairy products mainly red meat, cheese, whole milk and butter. It is also found in coconut oil and palm oil.
More consumption of saturated fats has been linked with an increased risk of many health problems mainly heart disease.
This is due to the fact that saturated fats may increase blood levels of LDL cholesterol, sometimes known as “bad” cholesterol and a risk factor for cardiovascular disease.
What are Unsaturated Fats?
Dietary fats that are unsaturated differ from saturated fats in terms of their chemical composition. Unsaturated fats are referred to as healthy fats and it has many health benefits.
Unsaturated fats have many health benefits mainly supporting heart health, reducing inflammation and supporting brain function.
There are 2 types of unsaturated fats
1. Monounsaturated fats
It is liquid at room temperature and but it can become semi-solid when chilled.
Foods that are rich in monounsaturated fats
1. Nuts
2. seeds
3. Olive Oil
2. Polyunsaturated fats
Polyunsaturated fats have multiple bonds in their fatty acid chains.
It remains liquid at room temperature and when chilled it becomes the healthiest choice compared to saturated fats.
There are two types of polyunsaturated fats
1. Omega 3 fatty acids: These fats have anti-inflammatory properties that are crucial for heart and brain health. Fatty fish(Salmon and mackerel), chia seeds and flax seeds are rich in omega-3 fatty acids
2. Omega 6 fatty acids: It is essential for the body but it should be consumed in balance with omega-3 fatty acids to have a healthy ratio. Vegetable oils are rich in omega-6 fatty acids.
10 High-fat foods and Their Benefits
Here are the 10 high fat foods and their health benefits
1. Cheese
Cheese is a healthy high-fat food when it is consumed in moderation.
It is a nutrient-dense food providing many essential nutrients. Cheese is the best source of calcium, phosphorous, vitamin B12 and riboflavin.
Cheese does not contain saturated fat, it contains monounsaturated fats and polyunsaturated fats.
It is a good source of high-quality protein with 27g of cheese giving 6g of protein. The protein in cheese supports muscle health, immune function and overall body health.
Overconsumption of cheese can raise the LDL levels and increase the risk of heart disease. So, consume cheese in moderation.
2. Chia Seeds
Chia seeds are one of the best sources of high-fat food because they contain a significant amount of healthy fat mainly polyunsaturated fat.
It is rich in polyunsaturated fat mainly alpha-linolenic acid (ALA) which is a type of Omega 3 fatty acid.
Chia seeds are a nutrient-dense food that contains many essential nutrients. It is a good source of protein, dietary fiber, vitamin B, calcium and magnesium.
It has plenty of health benefits such as reducing inflammation, supporting heart health, helping in healthy digestion and helping to regulate blood sugar levels.
One-ounce 28g of chia seeds contains 9g of fat.
3. Flax Seeds
Flax seeds are one of the excellent sources of high-fat food because they contain a significant fat content in the form of healthy fats.
It is rich in polyunsaturated fat mainly alpha-linolenic acid (ALA) which is a type of Omega 3 fatty acid.
Flax seeds are a nutrient-dense food that contains many essential nutrients. It is a good source of protein, dietary fiber, vitamin B, manganese and magnesium.
Flax seeds contain antioxidants mainly lignans that help to reduce the risk of chronic disease.
It has plenty of health benefits such as reducing inflammation, supporting heart health, helping in healthy digestion and promoting brain function
100g of Flax seeds contains 42g of fat.
4. Avocado
Avocado is one of the healthiest high-fat foods due to its combination of healthy fats, fiber, vitamins and minerals.
It contains monounsaturated fats mainly oleic acid. These fats help to reduce bad cholesterol levels and support overall health.
Avocados contain plenty of vitamins and minerals such as vitamin K, vitamin C, vitamin, vitamin B, potassium and magnesium.
It contains antioxidants mainly lutein and zeaxanthin that supports eye health.
Avocados contain plenty of health benefits such as supporting brain health, helping to regulate blood sugar levels, healthy digestion and supporting overall health.
One medium fruit contains 20g of healthy fat
5. Fatty Fish
Fatty fish like salmon, mackerel, trout and sardines are healthy high-fat food that contains many essential nutrients.
It has a high content of omega-3 fatty acids mainly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are very important because they can’t be produced by our body so we need to obtain them from our diets.
Fatty fish contains many essential nutrients such as proteins, vitamin D, vitamin b12 and selenium.
It contains high-quality protein that helps in muscle growth, muscle recovery and overall health.
Fatty fish have many health benefits such as supporting heart health and eye health and immune function.
6. Nuts
Nuts are considered healthy high-fat foods because they have plenty of nutrients along with heart-healthy fats.
They contain unsaturated fats mainly polyunsaturated and monounsaturated fats that help to reduce the risk of heart disease.
Nuts contain many vitamins and minerals such as vitamin E, vitamin B, magnesium, potassium and calcium.
They offer plenty of health benefits such as heart health, brain function, reducing the risk of chronic disease and controlling blood sugar.
100g of nuts contain 54g of healthy fat
7. Olive Oil
Olive oil is one of the healthiest high-fat food, it plays a main role in the Mediterranean diet and it offers plenty of health benefits.
It contains monounsaturated fats mainly oleic acid. These fats help to reduce bad cholesterol levels and support overall health.
The polyphenols in olive oil have inflammatory properties that help to reduce the risk of chronic diseases such as heart disease.
Extra virgin olive oil is rich in antioxidants mainly vitamin E and other polyphenols that to reduce inflammation and protect cells.
8. Full-fat Yogurt
Full-fat yogurt is the best source of healthy high-fat food due to its essential nutrients and their health benefits.
It contains mainly saturated fat, but it also contains monounsaturated and polyunsaturated fats.
According to some research, saturated fats from dairy products like yogurt may not be as harmful to your heart health as those from red meat.
Full fat yogurt contains plenty of nutrients like good quality protein, calcium, vitamin D, phosphorous, magnesium and vitamin B12.
It contains many health benefits like supporting heart health, helps to reduce blood sugar levels and maintaining strong bones and teeth.
9. Dark Chocolate
Dark chocolate is considered a healthy high-fat food when it is consumed in moderation if it contains a high cocoa content.
It is rich in healthy fats mainly in the form of cocoa butter, it contains a mix of both saturated and unsaturated fats mainly oleic acid and stearic acid.
Dark chocolate contains antioxidants mainly flavonols and polyphenols that help to protect cells from oxidative damage. It also helps to reduce the risk of chronic disease.
It has plenty of health benefits like supporting brain health and heart health, helps to reduce the risk of cardiovascular disease and reducing inflammation.
One bar(100g) contain 43g of fat
10. Peanut Butter
Peanut Butter is considered a healthy high-fat food when it is consumed in moderation.
It is rich in healthy fats mainly polyunsaturated and monounsaturated fats that have many health benefits.
Peanut butter contains plenty of nutrients like good quality protein, vitamin E, folate, potassium, and magnesium.
It contains antioxidants mainly resveratrol and phytosterols that help to protect cells from oxidative damage. It also helps to reduce the risk of chronic disease.
Peanut butter has plenty of health benefits like supporting heart health, helping to lower LDL cholesterol levels and reducing inflammation.
100g of peanut butter contain 50g of fat
Fat Foods for Different Type of Diets
Here are the foods for various type of diets.
Low Fat Foods
Here are the top 5 low-fat foods.
1. Fish
2. Egg Whites
3. Legumes
4. Tofu
5. Vegetables
Low carb high-fat foods
Here are the top 5 low-carb high-fat foods.
1. Avocado
2. Nuts and Seeds
3. Olive oil
4. Cheese
5. Coconut oil
