Healthy high-fat foods are a wonderful way to incorporate more flavor, satisfaction, and nutrition into your meals and snacks. This macronutrient rocks for a few reasons. Fat makes food taste better by creating a creamy mouthfeel and intensifying flavors.
What is fat? Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health.
For years we’ve been told that eating fat will add inches to your waistline, raise cholesterol, and cause a myriad of health problems. But now we know that not all fat is the same.
All sorts of healthy foods that happen to contain fat have now returned to the “superfood” scene.
Here are 9 high-fat foods that are actually incredibly healthy and nutritious.
Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity.
Yogurt is also loaded with healthy probiotic bacteria (live bacteria and yeasts that are good for you). Having the right gut bacteria has linked to numerous health benefits, including the following:
- weight loss
- improved digestion
- enhanced immune function
- healthier skin
- reduced risk of some diseases
Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.
2. Coconut Oil
Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids.
Many studies show that these types of fats can have benefits for people with Alzheimer’s, and they have also been shown to help you lose belly fat, suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day.
Coconuts, and coconut oil, are the richest sources of saturated fat on the planet.
3. Ground Flaxseed
Flaxseed is a great source of those omega-3 fatty acids and packs about 8 grams of fat per ounce.
Flaxseed also contains both insoluble and soluble fiber, which are good for feeling satiated, digestive health, stabilizing blood sugar, and regular poops.
4. Nuts and Seed Butters
Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases. This includes obesity, heart disease and type 2 diabetes.
Nuts are high in healthy fats and fiber, and are a good plant-based source of protein.
Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don’t get enough of.
Healthy nuts include, almonds, macademia, hazelnuts, pecans and cashews to name a few.
A possibly even tastier way to get all the fatty goodness of nuts may be from a nut or seed butter. Beyond peanut butter, try almond, cashew, or sunflower seed butter for a plant-based dose of creamy fat (plus fiber and protein).
5. Extra Virgin Olive Oil
Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.
Extra virgin olive oil contains vitamins E and K, and is loaded with powerful antioxidants.
It has also been shown to lower blood pressure, improve cholesterol markers and improving cardiovascular health.
6. Dark Chocolate
Dark chocolate is very high in fat, with fat at around 65% of calories. It is one of those rare health foods that actually tastes amazing.
There are some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun.
It is also loaded with antioxidants, so much that it is one of the highest scoring foods tested, even outranking blueberries.
A 1-oz. portion of delicious dark chocolate boasts around 11 grams of fat, plus a bonus 2 grams of fiber.
7. Fatty Fish
Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.
Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases.
This includes fish like herring, sardines, mackerel, trout and salmon. Other healthy fish can be found my article here.
Whole eggs contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don’t get enough of.
Eggs used to be considered unhealthy because the yolks are high in chlestoerol and fat. However, new studies have shown that chlosterol in eggs doesn't affect the cholesterol in the blood, at least in most people.
They are actually loaded with vitamins and minerals. They contain a little bit of almost very single nutrient we need.
Most fruits contain carbs, but avocado are loaded with fats. One medium avocado has about about 21 grams of fat. These creamy green fat bombs are also bursting with fiber: 9 grams in one avocado.
About 77% of calories in avocados are fat. They are an excellent source of potassium and fiber, and have been shown to have major benefits for cardiovascular health.
So if your waistline is a concern it's time to load up on those fats. You simply can't go wrong!