9 High-Fat Foods That Offer Great Health Benefits

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 American Heart Association recommends that saturated fat should be limited to less than 10% of total calorie intake. Though some saturated fats — like those found in dairy — 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.

A person eating a plate of avocado, egg, and red sauce


Avocados are unique in the world of fruits. Whereas most fruits primarily contain carbsavocados are loaded with fats.

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 consuming 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 single ounceTrusted Source (28 grams) of cheese containing 6 grams of protein, nearly as much as a glass of milkTrusted Source.

Cheese, like other high-fat dairy products, also doesn’t appear toTrusted Source increase heart disease risk compared with reduced-fat dairy — as it was previously thought to.

Dark chocolate

Dark chocolateTrusted Source is a nutritious food disguised as a tasty treat. It is very high in fat, with fat accounting for around 65% of calories.

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.

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 resveratrolTrusted Source, the same antioxidant that gives red wine its health benefits, and epicatechinTrusted Source, which may possess anti-aging and performance-enhancing properties.

Whole eggs

Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.

However, new studiesTrusted Source have shown that cholesterol in eggs does not negatively affect the cholesterol in the blood, at least not in the majority of people.

In addition, eggs are nutrient-dense, containing a variety of vitamins and minerals. One example is cholineTrusted Source, a nutrient that is essential for brain and nerve health. One egg (50 gramsTrusted Source) provides 27% of the DV of choline.

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

Fatty fish is widely regarded as one of the most nutritious animal protein sources available. This includes fish like salmonTrusted Source, trout, anchovies, mackerel, sardines, and herring.

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 enhance cognitive functionTrusted Source, help regulate blood sugar levelsTrusted Source, and decrease heart disease riskTrusted Source.

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.



NutsTrusted Source are incredibly healthy. They are high in healthy fats and fiber and are a good plant-based source of protein.

Nuts also contain vitamin E and are loaded with magnesium, a mineral that most people don’t get enough of.

Studies showTrusted Source that people who eat nuts tend to have a lower rate of obesity and a lower risk of heart disease.

Healthy nuts include almonds, walnuts, macadamia nuts, and numerous others.

Chia seeds

Chia seedsTrusted Source are generally not thought of as a “fatty” food, but an ounce (28 grams) of chia seeds 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 lowering blood pressureTrusted Source and having anti-inflammatory effects.

They are also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with nutrients.

Extra virgin olive oil

Another fatty food that almost everyone agrees is healthy is extra virgin olive oil. It’s high in oleic acidTrusted Source, a fatty acid with powerful anti-inflammatory properties.

This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefitsTrusted Source regarding heart health, blood sugar management, and weight management.

It’s extremely versatile in cooking but really shines on roasted vegetables and in homemade salad dressings.

Full-fat yogurt

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 digestive healthTrusted Source and may even help with weight managementTrusted Source and reducing heart disease riskTrusted Source.

Additionally, research suggestsTrusted Source 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.

The bottom line

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.

Read more:https://www.healthevoke.com/8-incredible-ways-to-be-mindful-while-eating/


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