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 AssociationTrusted Source advises consuming no more than 10% of calories from saturated fat. Saturated fats in dairy products, for example, might not have the same detrimental effects as saturated fats in red meat.
However, compared to their reduced-fat or fat-free counterparts, full-fat foods might have advantages. They typically contain less sugar and carbohydrates and are less processed.
These are nine extremely nutritious foods that are high in fat.
In the world of fruits, avocados are specialTrusted Source. Avocados are high in fat, but most fruits are mainly composed of carbohydrates.
Avocados are higher in fat than most animal foods; in fact, they contain about 80% fat by calories.
With 15% of the Daily Value (DV) for every 5-ounce (150-gram) serving, avocados are also one of the best dietary sources of potassium. They're also brimming with antioxidant compounds.
Furthermore, eating one avocado a day for five weeks improved participants' cholesterol profiles, according to a study that involved forty-five men and women.
Additionally, they are an excellent source of fiber, which has many advantages for heart health, the digestive system, and weight management.
Despite its dubious reputation, cheese is surprisingly nutritious.
In addition to having many other nutrients, it is an excellent source of calcium, vitamin B12, phosphorus, and selenium.
It's 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 and other high-fat dairy products don't seem to raise the risk of heart disease as much as reduced-fat dairy did, contrary to earlier beliefs.
ebony chocolateTrusted Source is a healthy food that tastes good on the outside. It has a very high fat content, making up about 65% of the calories.
Selecting dark chocolate containing at least 70% cocoa is crucial because other types tend to contain more added sugar and less of the nutrients and antioxidants that dark chocolate offers.
Dark chocolate also has fiber and a number of important nutrients, like magnesium and iron, which some people might not get enough of.
Antioxidants such as epicatechinTrusted Source, which may have anti-aging and performance-enhancing qualities, and resveratrolTrusted Source, which gives red wine its health benefits, are also abundant in it.
Because of the high levels of fat and cholesterol in the yolks, whole eggs were once thought to be unhealthy.
Nonetheless, recent research (Reliable Source) indicates that, for most people, the cholesterol found in eggs does not have a detrimental effect on blood cholesterol levels.
Eggs are also rich in nutrients, having a wide range of vitamins and minerals. CholineTrusted Source, a nutrient necessary for the health of the brain and nerves, is one example. 25 grams (one egg) of choline provide 27 percent of the Daily Value.
Eggs are another food that helps with weight loss. Because of their high protein content, they may help you consume fewer unnecessary calories and feel fuller between meals.
Eggs can be a nutritious addition to any diet, yolks and all.
Most people agree that one of the healthiest sources of animal protein is fatty fish. This comprises fish such as trout, anchovies, mackerel, sardines, herring, and salmonTrusted Source.
These fish are rich in high-quality proteins, heart-healthy omega-3 fatty acids, and a range of vitamins and minerals.
Studies indicate that eating fatty fish on a regular basis may improve blood sugar regulation, lower the of heart disease, and improve cognitive function.
Taking a fish oil supplement could be beneficial if you are unable to consume fish or choose not to. Best fish liver oil is from cod. It has an abundance of vitamin D and all the omega-3s you require.
NutsTrusted Source have many health benefits. Plant-based sources of protein, they are rich in fiber and healthy fats.
In addition to being high in magnesium—a mineral that most people don’t get enough of—nuts also include vitamin E.
Research indicates that nuts may help reduce the incidence of obesity and heart disease in people (Trusted Source).
Almonds, walnuts, macadamia nuts, and a host of other nuts are healthy options.
Although an ounce (28 grams) of chia seeds contains 11 grams of fat, chia seeds are not typically thought of as a "fatty" food.
Furthermore, the majority of the calories in chia seeds actually come from fat because almost all of their carbohydrates are fiber.
Nor are these fats just any fats. Alpha-linolenic acid (ALA), an important and heart-healthy omega-3 fatty acid, makes up the majority of the fats in chia seeds.
Chia seeds may also have a host of other health advantages, including the potential to reduce blood pressure and have anti-inflammatory properties (Trusted Source).
They are very nutrient-dense as well. Chia seeds are rich in nutrients in addition to fiber and omega-3 fatty acids.
Extra virgin olive oil is another fatty food that is generally accepted to be healthful. Rich in oleic acid.Reliable Source: a fatty acid possessing potent anti-inflammatory qualities.
The benefits of the Mediterranean diet have been demonstrated, and this fat is a crucial part of it.Reliable Source for Information on Blood Sugar Control, Heart Health, and Weight Management.
Though incredibly adaptable in the kitchen, it truly comes alive when paired with roasted veggies and homemade salad dressings.
There are plenty of nutrients in full-fat yogurt. All of the essential nutrients found in other high-fat dairy products are also present.
It also contains an abundance of beneficial probiotics, which can positively impact your health.
Yogurt may help with weight management and lower the risk of heart disease, according to studies that suggest it may even improve digestive health.
Furthermore, compared to fat-free or reduced-fat dairy, research indicates that full-fat dairy has no detrimental health effectsTrusted Source.
Picking yogurt that has minimal added sugar and either full-fat or whole-milk is a wise choice.
While it used to be believed that foods high in fat were low in nutrients, recent studies have shown that some fats do not have the detrimental effects on heart health that previously believed.
Naturally, high-fat foods may be less processed and have comparable health benefits to their low-fat counterparts.
The foods on this list that are higher in fat can easily be included in a diet that is rich in nutrients and whole foods, despite their higher calorie content.
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