These high-fat foods provide big health benefits

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Dairy products, eggs, and plants like avocados are examples of high-fat foods that are packed with vital nutrients that are good for your health. Numerous foods have important vitamins, fiber, and protein.

Researchers have discovered that dietary fat can have certain advantages, despite the fact that it was formerly discouraged and thought to be a significant cause of heart disease.

Nonetheless, the American Heart Association advises consuming no more than 10% of calories from saturated fat. Saturated fats in dairy products, for example, could not have the same detrimental effects as saturated fats in red meat.

However, compared to their reduced-fat or fat-free competitors, full-fat foods might have advantages. They often include fewer sugar and carbohydrates and are less processed. These nine foods havde high fat and incredibly nutritious.


Among fruits, avocados are special. Avocados are a fruit high in fat, while most other fruits are mainly made of carbohydrates. In actuality, avocados contain considerably more fat than other animal foods—about 80% of their calories come from fat.

Avocados provide 15% of the Daily Value (DV) for potassium in a 5-ounce (150-gram) serving, making them one of the greatest dietary sources of potassium. They also contain a wealth of antioxidant chemicals.


Despite its dubious reputation, cheese is surprisingly healthful. In addition to having many other nutrients, it is an excellent source of calcium, vitamin B12, phosphorus, and selenium.

It is also very high in protein; an ounce (28 grams) of cheese has 6 grams of protein, which is almost the same as a glass of milk.

Cheese, similar to other fatty doesn’t seem to raise the risk of heart disease in comparison to reduced-fat dairy, contrary to past beliefs.

Dark Chocolate

Foods high in nutrients can be found in dark chocolate, which tastes good. It contains a lot of fat—roughly 65% of the calories from fat.

Selecting dark chocolate that contains at least 70% cocoa is crucial since other types lack the minerals and antioxidants that dark chocolate offers and have more added sugar.

Dark chocolate also includes fiber and a number of important elements that some individuals might not receive enough of, such iron and magnesium.

Whole Eggs

Because of the high levels of fat and cholesterol in the yolks, whole eggs were once thought to be unhealthy. Nonetheless, recent research has indicated that cholesterol in eggs does not negatively affect the cholesterol in the blood, at least not in the majority of people.

Eggs are also rich in nutrients, including a wide range of vitamins and minerals. One such nutrient is choline, which is necessary for the health of the brain and nerves. 25 grams, or one egg, supply 27% of the daily value for choline.

Fatty Fish

One of the most nutrient-dense sources of animal protein now available is fatty fish. Fish like salmon, trout, anchovies, mackerel, sardines, and herring are included in this category. These fish are rich in high-quality proteins, heart-healthy omega-3 fatty acids, and a range of vitamins and minerals.

Studies reveal that eating fatty fish on a daily basis may improve blood sugar regulation, reduce the risk of heart disease, and improve cognitive performance.


Nuts are highly nutrient-dense. They are an excellent plant-based source of fiber and healthful fats. Nuts also contain vitamin E and are rich in magnesium, a mineral that most people don’t get enough of.

Studies show that people who eat nuts tend to be less obese and have a lower risk of heart disease.

Chia Seeds

Although chia seeds are not generally considered a “fatty” food, 1 ounce (28 grams) of chia seeds actually contains 11 grams of fat. Additionally, most of the carbohydrates in chia seeds are fibrous, so most of the calories in chia seeds actually come from fat.

These aren’t just fat either. Most of the fat in chia seeds is made up of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that is good for heart health.

Extra Virgin Olive Oil

Another fatty food that most people agree is healthy is extra virgin olive oil. It is rich in oleic acid, a fatty acid with powerful anti-inflammatory properties.

This fat is an essential component of the Mediterranean diet and has been shown to have numerous health benefits related to heart health, blood sugar control, and weight management.

Full Fat Yogurt

Full fat yogurt is highly nutritious. Contains the same important nutrients as other high-fat dairy products. But it’s also rich in healthy probiotics, which have powerful health benefits.

Research shows that yogurt improves digestive health, and can also help manage weight and reduce the risk of heart disease. It is important to choose full-fat or whole milk yogurt, and choose one with minimal added sugar.

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