10 Healthy High-Fat Foods You Should Be Eating More Often

For decades, dietary fat has been wrongly vilified as the enemy of good health. Many people still believe that eating fat will make them gain weight and increase their risk of heart disease. However, modern nutritional science tells a different story.

Not all fats are created equal, and many high-fat foods are among the most nutritious options available. These foods contain essential fatty acids, fat-soluble vitamins, and powerful antioxidants that your body needs to function optimally.

Understanding which fats to include in your diet can transform your health, boost energy levels, support brain function, and even aid in weight management. Let’s explore the science behind healthy fats and discover the best high-fat foods to incorporate into your daily meals.

Understanding Healthy Fats: What Makes Them Good?

Healthy fats, also known as unsaturated fats, come primarily in two forms: monounsaturated fats and polyunsaturated fats. These fats play crucial roles in your body, including:

• Supporting cell growth and brain function
• Helping your body absorb essential vitamins A, D, E, and K
• Producing important hormones
• Protecting your organs and keeping your body warm
• Providing energy and supporting cellular functions
• Reducing inflammation throughout the body

Recent research has shifted our understanding of dietary fat. While saturated fats should still be consumed in moderation, the focus has moved toward eliminating trans fats and incorporating more beneficial unsaturated fats into our diets.

The Difference Between Good Fats and Bad Fats

Before diving into specific foods, it’s important to distinguish between different types of fats:

Good Fats: Monounsaturated and polyunsaturated fats (including omega-3 and omega-6 fatty acids) are considered beneficial. These fats can improve cholesterol levels, reduce inflammation, and support heart health.

Fats to Limit: Saturated fats, found primarily in animal products and tropical oils, should be consumed in moderation. Current guidelines suggest limiting saturated fat to less than 10% of daily calories.

Fats to Avoid: Trans fats, often found in processed foods, should be avoided entirely as they increase bad cholesterol and lower good cholesterol.

1. Avocados: The Nutrient-Dense Superfruit

Avocados stand apart from most fruits, which are typically high in carbohydrates. Instead, avocados derive approximately 77% of their calories from fat, making them one of the fattiest plant foods available.

The primary fat in avocados is oleic acid, a monounsaturated fatty acid that’s also abundant in olive oil. This heart-healthy fat has been linked to reduced inflammation and beneficial effects on genes linked to cancer.

Key nutrients in avocados include:

• Potassium (more than bananas, with 15% of the daily value per serving)
• Fiber (approximately 7 grams per half avocado)
• Folate (essential for cell function and tissue growth)
• Vitamin K, C, B5, B6, and E
• Powerful antioxidants like lutein and zeaxanthin

Studies have demonstrated that consuming avocados regularly can improve cholesterol profiles, lower triglycerides, and increase HDL (good) cholesterol while reducing LDL (bad) cholesterol and overall inflammation markers.

2. Fatty Fish: Ocean’s Gift for Brain and Heart Health

Fatty fish are among the most nutritious protein sources you can consume. Species like salmon, mackerel, sardines, herring, and trout are packed with omega-3 fatty acids, which are essential fats your body cannot produce on its own.

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), provide remarkable health benefits:

• Reducing inflammation throughout the body
• Supporting brain health and cognitive function
• Decreasing risk of heart disease and stroke
• Potentially reducing symptoms of depression and anxiety
• Supporting eye health and reducing risk of macular degeneration
• Improving blood sugar regulation

A 3-ounce serving of salmon provides over 2 grams of omega-3s, along with high-quality protein, B vitamins, selenium, and vitamin D. Health experts recommend consuming fatty fish at least twice per week for optimal benefits.

For those who don’t eat fish regularly, high-quality omega-3 supplements derived from fish oil or algae can be beneficial alternatives, though whole food sources are generally preferred.

3. Nuts: Compact Powerhouses of Nutrition

Nuts are exceptional sources of healthy fats, protein, fiber, and various important nutrients. Despite being calorie-dense, research consistently shows that people who regularly consume nuts tend to be healthier and leaner than those who don’t.

Different nuts offer unique nutritional profiles:

Almonds: Rich in vitamin E, magnesium, and fiber. They’ve been shown to improve cholesterol levels and support weight management.

Walnuts: Exceptionally high in omega-3 fatty acids (ALA), antioxidants, and compounds that support brain health. Studies suggest walnuts may improve cognitive function.

Macadamia Nuts: Contain high amounts of monounsaturated fats and may reduce heart disease risk factors more effectively than other nuts.

Pecans: Loaded with antioxidants and may help lower LDL cholesterol oxidation, a key factor in heart disease development.

Brazil Nuts: An excellent source of selenium, with just two nuts providing more than the daily requirement of this essential mineral.

Regular nut consumption has been associated with reduced risk of heart disease, type 2 diabetes, certain cancers, and metabolic syndrome. Aim for a small handful (about 1 ounce) daily as part of a balanced diet.

4. Extra Virgin Olive Oil: The Mediterranean Diet’s Star Player

Extra virgin olive oil is a cornerstone of the Mediterranean diet, widely regarded as one of the healthiest eating patterns in the world. This golden oil is rich in monounsaturated oleic acid, which comprises about 73% of its total fat content.

Beyond healthy fats, extra virgin olive oil contains:

• Powerful antioxidants like oleocanthal and oleuropein
• Anti-inflammatory compounds that rival the effects of ibuprofen
• Vitamin E and vitamin K
• Phenolic compounds that protect against oxidative stress

Research has linked regular olive oil consumption to numerous health benefits, including reduced risk of heart disease, lower blood pressure, improved cholesterol profiles, and decreased inflammation. Some studies even suggest it may help protect against type 2 diabetes and certain types of cancer.

For maximum benefits, choose extra virgin olive oil, which is less processed and retains more beneficial compounds than refined olive oils. Use it in salad dressings, drizzle over vegetables, or use for low to medium-heat cooking.

5. Whole Eggs: Nature’s Perfect Nutritional Package

Eggs have made a remarkable comeback after years of being unfairly demonized due to their cholesterol content. Modern research has shown that dietary cholesterol in eggs doesn’t significantly impact blood cholesterol levels for most people.

One large egg contains approximately 5 grams of fat, with a balance of both saturated and unsaturated fats. However, the nutritional value of eggs extends far beyond their fat content:

• High-quality protein with all nine essential amino acids
• Choline, crucial for brain health and development
• Lutein and zeaxanthin, antioxidants that protect eye health
• Vitamin D, B12, riboflavin, and folate
• Selenium, an important antioxidant mineral

The egg yolk contains nearly all of these nutrients, so consuming whole eggs rather than just whites provides maximum nutritional benefit. Eggs are also incredibly satiating and can support weight management by reducing hunger and calorie intake throughout the day.

6. Full-Fat Greek Yogurt: Probiotics Meet Healthy Fats

Full-fat Greek yogurt is a nutritional powerhouse that combines healthy fats with probiotics, protein, and essential nutrients. Unlike low-fat or non-fat varieties, full-fat yogurt is more satisfying and often contains less added sugar.

Benefits of full-fat Greek yogurt include:

• Probiotics that support digestive health and immune function
• High protein content (15-20 grams per serving)
• Calcium for bone health
• B vitamins, particularly B12
• Conjugated linoleic acid (CLA), which may have anti-cancer properties

Recent research suggests that full-fat dairy products don’t increase heart disease risk as previously thought and may even be protective. Some studies indicate that people who consume full-fat dairy have lower rates of obesity and metabolic disease.

When selecting yogurt, choose plain, full-fat versions and add your own fruit or a small amount of honey to control sugar content. Avoid flavored yogurts, which often contain excessive added sugars.

7. Dark Chocolate: Indulgence That’s Actually Good for You

High-quality dark chocolate is one of the rare treats that delivers genuine health benefits. Approximately 65% of the calories in dark chocolate come from fat, but this nutritious food offers much more than just a satisfying taste.

Dark chocolate (with at least 70% cocoa content) provides:

• Powerful antioxidants, including flavonols and polyphenols
• Iron, magnesium, copper, and manganese
• Fiber (about 3 grams per ounce)
• Compounds that may improve brain function

The antioxidants in dark chocolate, particularly flavonoids, have been shown to reduce blood pressure, improve blood flow to the brain and heart, and protect against LDL cholesterol oxidation. Some research even suggests that regular consumption of high-quality dark chocolate may reduce the risk of heart disease.

Stick to small portions (about 1 ounce) and choose chocolate with minimal added sugar and at least 70% cocoa content for maximum health benefits.

8. Chia Seeds: Tiny Seeds with Mighty Nutritional Power

Despite their small size, chia seeds are nutritional giants. Most people don’t think of chia seeds as a “fatty” food, but they contain approximately 9 grams of fat per ounce, most of which is the omega-3 fatty acid called alpha-linolenic acid (ALA).

Chia seeds offer impressive nutritional benefits:

• High fiber content (11 grams per ounce, mostly soluble fiber)
• Plant-based omega-3 fatty acids
• High-quality protein (about 4 grams per ounce)
• Calcium, magnesium, phosphorus, and manganese
• Antioxidants that protect the fats from oxidation

The unique property of chia seeds is their ability to absorb up to 12 times their weight in water, forming a gel-like substance. This characteristic makes them excellent for promoting satiety, supporting digestive health, and stabilizing blood sugar levels.

Research has shown that chia seeds may help lower blood pressure, reduce inflammation, and improve several heart disease risk factors. Add them to smoothies, yogurt, oatmeal, or use them to make chia pudding for a nutritious snack.

9. Cheese: More Than Just a Guilty Pleasure

Cheese has often been viewed as an indulgent food to be limited, but it’s actually quite nutritious when consumed in appropriate portions. Cheese is an excellent source of several important nutrients:

• High-quality protein (about 7 grams per ounce)
• Calcium for bone health
• Vitamin B12, essential for nerve function and red blood cell formation
• Phosphorus, zinc, and vitamin A
• Conjugated linoleic acid (CLA) in certain varieties

Recent studies have challenged the assumption that cheese contributes to heart disease. Some research suggests that cheese may actually have a neutral or even beneficial effect on heart health compared to other high-fat foods, possibly due to its unique matrix of nutrients.

Different cheeses offer varying nutritional profiles. Aged cheeses like Parmesan are lower in lactose, while soft cheeses like brie contain more moisture. Fermented cheeses may provide probiotic benefits similar to yogurt.

Enjoy cheese in moderation as part of a balanced diet, opting for high-quality, minimally processed varieties when possible.

10. Coconut and Coconut Oil: A Unique Fat Source

Coconut products have sparked controversy in nutrition circles due to their high saturated fat content. However, the saturated fats in coconut are unique, consisting primarily of medium-chain triglycerides (MCTs), which your body metabolizes differently than other fats.

Coconut and coconut oil may offer specific benefits:

• MCTs are rapidly absorbed and can provide quick energy
• May support weight management by increasing feelings of fullness
• Lauric acid, which has antimicrobial properties
• May raise HDL (good) cholesterol levels

While coconut oil shouldn’t replace all other fats in your diet, moderate consumption can be part of a healthy eating pattern. Unsweetened coconut flakes or shreds can add texture and nutrition to various dishes, providing fiber along with their healthy fats.

How Much Healthy Fat Should You Eat?

The ideal amount of fat in your diet depends on various factors, including your overall caloric needs, activity level, and health status. However, general guidelines suggest that:

• Total fat should comprise 20-35% of daily calories
• Saturated fat should be limited to less than 10% of daily calories
• Trans fats should be avoided entirely
• Focus on replacing saturated fats with unsaturated fats when possible

Rather than obsessing over specific numbers, focus on incorporating high-quality fat sources into balanced meals while maintaining appropriate portion sizes.

Tips for Incorporating Healthy Fats Into Your Diet

Making healthy fats a regular part of your diet doesn’t have to be complicated. Try these practical strategies:

• Start your day with eggs cooked in olive oil and avocado slices
• Snack on a small handful of mixed nuts instead of processed foods
• Add fatty fish like salmon or sardines to your meals at least twice weekly
• Use extra virgin olive oil for salad dressings and cooking
• Choose full-fat Greek yogurt and add fresh berries and chia seeds
• Enjoy dark chocolate (70%+ cocoa) as an occasional treat
• Add avocado to sandwiches, salads, and smoothies
• Use nuts and seeds as toppings for various dishes

Common Myths About Dietary Fat

Myth 1: Eating fat makes you fat
Reality: Weight gain comes from consuming more calories than you burn, regardless of whether those calories come from fat, carbohydrates, or protein. Healthy fats can actually support weight management by increasing satiety.

Myth 2: All saturated fat is harmful
Reality: While excessive saturated fat intake should be avoided, not all saturated fats have the same health effects. The source and overall dietary pattern matter more than individual nutrients.

Myth 3: Low-fat diets are the healthiest option
Reality: Very low-fat diets can actually be detrimental, potentially leading to nutrient deficiencies, hormone imbalances, and increased consumption of refined carbohydrates and added sugars.

Myth 4: Cholesterol in food directly raises blood cholesterol
Reality: For most people, dietary cholesterol has minimal impact on blood cholesterol levels. Your liver regulates cholesterol production based on dietary intake.

The Bottom Line: Embrace Healthy Fats for Better Health

The fear of dietary fat is outdated and scientifically unsupported. High-quality, whole food sources of fat are not only safe but essential for optimal health. These foods provide crucial nutrients, support hormone production, enhance nutrient absorption, and offer protective benefits for heart and brain health.

Rather than avoiding fat, focus on choosing the right types. Emphasize unsaturated fats from plants, fish, nuts, seeds, and avocados while limiting processed foods high in trans fats and excessive amounts of saturated fat from processed meats and fried foods.

Remember that healthy eating isn’t about following rigid rules or eliminating entire food groups. It’s about building sustainable habits that include a variety of nutrient-dense foods, including beneficial high-fat options. By incorporating these healthy fatty foods into your regular diet, you’ll be supporting your body’s needs while enjoying delicious, satisfying meals.

When making significant dietary changes, especially if you have existing health conditions or concerns, it’s always wise to consult with a healthcare provider or registered dietitian who can provide personalized guidance based on your individual needs and health goals.

Sources:

• American Heart Association – Dietary Fats
• Harvard T.H. Chan School of Public Health – Fats and Cholesterol
• National Institutes of Health – Dietary Fats Research
• World Health Organization – Healthy Diet Facts
• Mayo Clinic – Dietary Fats: Know Which Types to Choose
• NIH Office of Dietary Supplements – Omega-3 Fatty Acids