Certain high fat foods, including dairy products, eggs, and plants like avocados, pack important nutrients that can benefit your health. Many contain protein, fiber, and key vitamins.
Although dietary fat was once avoided and considered a major contributor to heart disease, researchers have found that it can offer some benefits.
Still full-fat foods may offer benefits over their reduced-fat or fat-free counterparts. They are usually less processed and lower in sugar and carbs.
Here are 9 high-fat foods that are incredibly nutritious.
In fact, avocados are about 80% fat, by calories, making them even higher in fat than most animal foods.
Avocados are also among the best sources of potassium in the diet, providing 15% of the Daily Value (DV) per 5-ounce (150-gram) serving. In addition, they’re packed with antioxidant compounds.
Additionally, one study involving 45 men and women found that the consumption of one avocado daily for 5 weeks had favorable effects on participants’ cholesterol profiles.
They’re also a great source of fiber, which offers numerous digestive, heart health, and weight management benefits.
Cheese is surprisingly nutritious, despite its iffy reputation.
It is a great source of calcium, vitamin B12, phosphorus, and selenium, and contains many other nutrients.
It is also rich in protein, with a
Cheese, like other high-fat dairy products, also
In addition, dark chocolate contains fiber and several notable nutrients, including iron and magnesium, which some people may have difficulty getting enough of.
It is also loaded with antioxidants like
It’s important to choose dark chocolate with at least 70% cocoa, as other varieties are higher in added sugar and lower in the nutrients and antioxidants that dark chocolate provides.
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.
In addition, eggs are profoundly nutrient dense, containing a variety of vitamins and minerals. One example is
Eggs are also a weight-loss–friendly food. They are high in protein, which can help you to stay fuller between meals and cut down on excess calories.
Yolks and all, eggs can be a healthy addition to any diet.
Fatty fish is widely regarded as one of the most nutritious animal protein sources available. This includes fish like
These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins, and a variety of vitamins and minerals.
Research shows that regular fatty fish consumption may
If you can’t (or don’t) eat fish, taking a fish oil supplement may be useful. Cod fish liver oil is best. It contains all the omega-3s that you need, as well as plenty of vitamin D.
Nuts also contain vitamin E and are loaded with magnesium, a mineral that most people don’t get enough of.
Healthy nuts include almonds, walnuts, macadamia nuts, and numerous others.
Additionally, almost all the carbs in chia seeds are fiber — so the vast the majority of calories in them actually comes from fat.
These aren’t just any fats either. The majority of the fats in chia seeds consists of the heart-healthy, essential omega-3 fatty acid called alpha-linolenic acid (ALA).
Chia seeds may also have numerous health benefits, such as
They are also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with nutrients.
Another fatty food that almost everyone agrees is healthy is extra virgin olive oil. It’s high in
This fat is an essential component of the Mediterranean diet, which has been shown to have numerous
It’s extremely versatile in cooking but really shines on roasted vegetables and in homemade salad dressings.
Full-fat yogurt can be nutrient rich. It has all the same important nutrients as other high-fat dairy products.
However, it’s also loaded with healthy probiotics that can have powerful effects on your health.
Studies show that yogurt may improve
It’s important to choose full-fat or whole milk yogurt, and select a version with minimal added sugar.
Although high-fat foods were once thought to be low in nutrients, research now shows that some fats do not pose the negative concerns for heart health that it once was thought to.
Additionally, naturally high-fat foods may offer similar health benefits to their low-fat counterparts while being less processed.
Although they are higher in calories, the high-fat foods on this list can easily be part of a nutrient-dense, whole- food–based diet.
Just one thing
Try this today: Although fats can definitely be part of a nutrient-rich diet, if you’re trying to lose weight, you may still need to monitor your intake of high-calorie, fat-rich foods like cheese and nuts. Stick to just one serving of these foods to keep the calories reasonable. It’s best to use a food scale so you can be sure you’re not underestimating.