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.
However, the
recommends that saturated fat should be limited to less than 10% of total calorie intake. Though some
—
— may not have the same negative effect as saturated fats that are found in red meat.
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.
are unique in the world of fruits. Whereas most fruits primarily contain
,
are loaded with fats.
In fact,
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,
involving 45 men and women found that consuming one avocado daily for 5 weeks had favorable effects on participants’ cholesterol profiles.
They’re also a
, which offers numerous digestive, heart health, and weight management benefits.
is a nutritious food disguised as a
. It is very high in fat, with fat accounting for around 65% of calories.
It’s important to choose
with at least 70% cocoa, as other varieties are higher in
and lower in the nutrients and antioxidants that dark chocolate provides.
In addition, dark chocolate contains fiber and several notable nutrients, including
and magnesium, which some people may have difficulty getting enough of.
It is also loaded with
like
, the same antioxidant that gives
its health benefits, and
, which may possess anti-aging and performance-enhancing properties.
However,
have shown that
does not negatively affect the cholesterol in the blood, at least not in the majority of people.
In addition, eggs are
, containing a variety of vitamins and minerals. One example is
, a nutrient that is essential for brain and nerve health. One egg (
) provides 27% of the DV of
.
Eggs are also a
. 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
animal protein sources available. This includes fish like
, trout, anchovies, mackerel,
, and herring.
These fish are loaded with heart-healthy omega-3 fatty acids,
, and a variety of vitamins and minerals.
If you can’t (or don’t) eat fish, taking a
may be useful. Cod fish liver oil is best. It contains
that you need, as well as plenty of
.
Nuts also contain vitamin E and are
, a mineral that most people don’t get enough of.
that people who eat nuts tend to have a lower rate of obesity and
of heart disease.
Healthy nuts include
, walnuts, macadamia nuts, and numerous others.
are generally not thought of as a “fatty” food, but an ounce (28 grams) of
actually contains 11 grams of fat.
Additionally, almost all the carbs in chia seeds are fiber — so the vast majority of calories in them actually come from fat.
These aren’t just any fats either. The majority of the fats in chia seeds consist of the heart-healthy, essential omega-3 fatty acid called alpha-linolenic acid (ALA).
Chia seeds may also have numerous health benefits, such as
and having anti-inflammatory effects.
They are also incredibly
. 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
. It’s high in
, a fatty acid with powerful anti-inflammatory properties.
It’s extremely versatile in cooking but really shines on roasted vegetables and in homemade salad dressings.
Full-fat
can be nutrient rich. It has all the same important nutrients as other high-fat dairy products.
However, it’s also loaded with healthy
that can have powerful effects on your health.
Additionally,
that full-fat dairy has no negative health effects compared with fat-free or reduced-fat dairy.
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 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.