When you hear “high fat foods” do you get an impression of obesity or poor health?
For instance, what people fail to appreciate is that fats are important. In fact, not all fats are the same. Some are for your body to have mechanical importance. The point is to distinguish between unhealthy fats and healthy fats or the so-called beneficial fats. It should therefore be noted that the right kinds of foods that are rich in fats will be beneficial and not harm the body in as much as most people have been made to understand. Well, which of those are good ‘high fat’ foods that you need in your diet?
These nine high fat foods are surprising because you would not expect them to make such a difference to your health.
1. Avocados: The Heart-Healthy Fat
Both proteins and fats of avocado are very healthy and it can be considered as one of the most nutrient-dense high-fat foods. Amazingly, avocados are a source of monounsaturated fats, thus making them different from most fats, which put people at risk of heart diseases. Also, they contain potassium, fiber, and vitamin E and C They cut the levels of cholesterol and thus enhance the ratio of good cholesterol HDL to the bad cholesterol LDL cholesterol and thus enhance the cardiovascular health.
Health Benefits:
Supports heart health
Improves cholesterol levels
Rich in fiber for digestive health
2. Olive Oil: The Mediterranean Staple
A major component of the Mediterranean diet, olive oil is a high fat food particularly for its anti-inflammatory effect. Similar in the way to avocados, olive oil is a healthy source of monounsaturated fats, which are good for the heart. The cause of its strong antioxidants, mainly oleocanthal, which alleviates inflammation and may decrease risk of some chronic diseases such as Alzheimer’s.
Health Benefits:
Reduces inflammation
Lowers the risk of heart disease
Contains antioxidants
3. Nuts: Nutrient Powerhouses
As mentioned above, almonds, walnuts, macadamia are examples of foods that are high in fat, but which are actually very healthy for the body. Nuts are chock full of unsaturated fats, protein, fiber, and vitamins and minerals such as magnesium and Vitamin E That fat is healthy for the heart and helps in weight loss by helping one feel satiated for longer periods.
Health Benefits:
Improves heart health
Supports weight loss
High in protein and fiber
4. Fatty Fish: Brain and Heart Food
Fish like salmon, mackerel and sardines, all these fish have high concentration of omega-3 fatty acids that is important for the health of the brain and as an anti-inflammation element in the body. These are usually important in reduction of heart disease risks, maintaining mental health, and in enhancing eye health. There are also Omega-3 acids that are present in fatty fish which assist in lowering triglyceride levels hence increasing the overall functioning of the heart.
Health Benefits:
Promotes brain healtH
Lowers inflammation
Reduces risk of heart disease
5. Eggs: Nutrient-Rich and Versatile
For many years people were persuaded that eggs are very bad and should be avoided because of their cholesterol content but it has been proved that they can be consumed on a regular basis. Another food that is full of protein and a good fat is egg, however this fat is found in the yolks. They also contain important vitamins like vitamin D, choline and antioxidants lutein and zeaxanthin which are important in the health of our eyes.
Health Benefits:
Supports eye health
High in protein and essential vitamins
Contains choline for brain function
6. Chia Seeds: Small but Mighty
These gel tiny seeds contain omega-3 fatty acid, fiber as well as protein. They can absorb water and make you fuller for some time and this is very much useful in the management of weight. Chia seeds are also good to the digestive system as they are rich in fiber.
Health Benefits:
High in omega-3s
Aids digestion and promotes fullness
Supports heart health
7. Dark Chocolate: A Sweet Treat with Benefits
Consuming dark chocolate does not only mean satisfying the sweet cravings but also taking good amounts of beneficial fats in the form of cocoa butter. Premium dark chocolates are packed with antioxidants, including flavonoids, credited qualities such as lifting heart’s health, reducing pressure and boosting brains. But it is important to ensure that the chosen chocolate contains not less than 70% cocoa for the health’s sake.
Health Benefits:
Rich in antioxidants
Improves heart and brain health
May help to reduce high blood pressure.
8. Coconut Oil: A Versatile Fat
Coconut oil has gained so much popularity because of the multiple benefits that comes with it. It has fats in the form of Medium-chain triglycerides MCTs that are known to increase metabolism to aid on fat burning. Other research has also indicated that coconut oil can raise cholesterol levels and also has benefits to the brain especially to those with Alzheimer’s disease.
Health Benefits:
Boosts metabolism
Supports brain function
Improves cholesterol levels
9. Full-Fat Dairy: A Controversial But Healthy Choice
Eating foods with saturated fats such as milk, cheese and yogurt is believed to be unhealthy but they are both nutritious and tasty if taken in right proportions. These foods contain CLA – conjugated linoleic acid which has been shown to decrease the levels of body fat and thus decrease the risks of heart diseases. Whole dairy likewise has other macronutrients and micronutrients, including calcium, vitamin D, and probiotics, that are beneficial for muscles and bones in our body.
Health Benefits:
Supports bone health
Contains probiotics for gut health.
May help in weight loss
9 High-Fat Foods
Food |
Healthy Fat Type |
Key Nutrients |
Health Benefits |
Avocados |
Monounsaturated fats |
Potassium, fiber, vitamins E & C |
Supports heart health, improves cholesterol levels |
Olive Oil |
Monounsaturated fats |
Antioxidants, vitamin E |
Reduces inflammation, promotes heart health |
Nuts (Almonds, etc.) |
Unsaturated fats |
Magnesium, vitamin E, fiber |
Heart health, weight management, reduces inflammation |
Fatty Fish |
Omega-3 fatty acids |
Magnesium, vitamin E, fiber |
Brain health, reduces risk of heart disease, lowers inflammation |
Eggs |
Unsaturated fats |
Protein, choline, vitamin D |
Eye health, brain function, muscle repair |
Chia Seeds |
Omega-3 fatty acids |
Fiber, protein, omega-3s |
Heart health, digestion, weight management |
Dark Chocolate |
Saturated and unsaturated fats |
Antioxidants, flavonoids |
Improves heart health, brain function, reduces blood pressure |
Coconut Oil |
Medium-chain triglycerides (MCTs) |
MCTs, lauric acid |
Boosts metabolism, supports brain function, improves cholesterol levels |
Full-Fat Dairy |
Saturated fats |
Calcium, vitamin D, probiotics |
Bone health, gut health, weight management |
Conclusion
Introducing these foods with high fat content into your cooking plan may be beneficial to your health, including aspects such as heart, brain among others. Many claim that the ideal approach here is to increase the intakes of monounsaturated and polyunsaturated fats and limit the amounts of intake of saturated fats. Thus, do not be afraid of healthy fats – instead, include them into your meals so that you can get some more nutrition in your life!