6 Healthy High-Fat Foods You Should Eat

Experts point out that you can choose the following six high-fat foods in your daily diet:


Dr. Landry points out that avocados are a preferred source of healthy fat because they are about 80 percent fat based on calories.

Avocados are a rich source of monounsaturated fat, but this fruit (yes, avocados are actually a fruit) is often touted as a healthy, high-fat food due to its nutrient density.

Experts point to these nutrients and bioactive compounds in avocados as the reason they are such a nutritional source:

  • fiber
  • Vitamin K
  • magnesium
  • Potassium
  • Phytochemicals (Carotenoids)

Several scientific studies have proven that eating avocados is beneficial to health. For example, Harrell notes that the fiber in avocados can improve your digestion and the health of your microbiome. A 2018 study also found that replacing carbohydrates with half or a whole avocado was associated with cardiometabolic benefits in people who were overweight or obese, Dr. Landry said.

How much avocado should you eat to benefit from its healthy fat content? [A half] Harrell points out that eating one avocado a day is enough to reap the fruit’s benefits.

Fat fish

Fatty fish are often characterized by their levels of omega-3 polyunsaturated fatty acids.

According to the National Institutes of Health, cold-water fatty fish such as salmon, mackerel, tuna, herring and sardines are among the fish with the highest levels of omega-3s.

Harrell explains that the USDA recommends eating 8 ounces of fish per week, which means you only need about two servings to get all the benefits.

Adams says fatty fish such as salmon contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), types of Omega-3 fatty acids that can reduce the risk of heart disease. She added that fatty fish is also one of the few foods naturally rich in vitamin D, a fat-soluble vitamin that most Americans are deficient in.

Harrell notes that the fat in fatty fish has also been linked to lower blood pressure, reduced inflammation and plays a role in the normal function of the brain and eyes.

vegetable oil

Vegetable oils such as canola, olive or avocado are rich in healthy fats, often in the form of polyunsaturated fatty acids (omega-6) and monounsaturated fatty acids.

These oils can lower risk factors for heart disease such as cholesterol and triglycerides, reduce inflammation and reduce the risk of type 2 diabetes.

In addition to containing healthy fats, vegetable oils also contain compounds with health benefits.

Kim Williams, MD, former president of the American College of Cardiology and chair of the Department of Medicine at the University of Louisville, explains that polyphenols unique to olive oil have been shown to lower blood pressure.

Dr. Williams recommends using olive oil as a base oil for salad dressings and cooking, and Harrell likes to use extra virgin olive oil, canola oil, or avocado oil.

Harvard Medical School recommends continuing to consume more omega-3 fatty acids while keeping omega-6 levels constant (and not overconsuming oils that contain these fats, such as canola), noting that a healthy diet includes a balance of all fatty acid types , including omega-3 and omega-6 fatty acids from vegetable oils.

Researchers warn against repeatedly heating and reusing vegetable oils, as there is some evidence that this may actually contribute to the development of heart disease and other chronic diseases.


Nuts such as pistachios, almonds, walnuts, pecans and cashews are rich in monounsaturated and polyunsaturated fatty acids, which studies show have significant benefits for heart health. They are also a good source of polyphenols, which are organic compounds that help fight inflammation.

a meta-analysis American Journal of Clinical Nutrition Mazur explained that it was concluded that eating nuts could reduce the risk of coronary heart disease.

Nuts also contain many macronutrients that Americans often don’t get enough of, such as fiber, plant protein and potassium. Nut eaters also generally have better diet quality and nutrient intake than non-nut eaters.

Adams adds that there are also certain nuts that are rich in health-promoting omega-3 fatty acids, such as walnuts. The omega-3 fatty acid from plants is called alpha-linolenic acid (ALA).

Adding nuts to your daily diet by sprinkling them on top of oatmeal or yogurt can be an easy and affordable way to increase your intake of healthy fats, notes Adams.

For Dr. Landry, a variety of nut intake sources is key.

“I like to recommend a variety of nuts, which offer a lot of flexibility in the diet, either as a snack or as part of a meal,” he says. They’re also great in salads, making them more hearty.


Flaxseeds, hemp seeds, and chia seeds are all seeds rich in omega-3 ALA.

According to the National Institutes of Health, ALA is considered an essential fatty acid, which means the only way your body can use it is to get it from food.

A recent study found that eating foods containing ALA, including seeds, reduces the risk of death from all causes, particularly heart and blood vessel disease. For every 1 gram increase in ALA intake per day, the risk from all causes decreased by 5%. Just 1 tablespoon of whole flax seeds contains 2.35 grams of ALA.

Studies of specific seeds, such as flaxseed or chia, show protective effects against risk factors for heart disease, high blood pressure, diabetes, immune support, inflammation and other metabolic diseases.

Dr. Landry notes that chia seeds are also great to add to yogurt or smoothies for an extra boost of fiber, and can also be used in baking as they can thicken sauces or act as an egg substitute. .

Full fat yogurt

[Full fat] Adams explains that yogurt provides important nutrients such as protein, calcium and potassium, as well as probiotics for gut health.

Additionally, Adams noted that a growing body of research is debunking the idea that full-fat dairy, or full-fat dairy products, have negative health effects.

For example, a 2016 study of 8,438 middle-aged women found that eating full-fat dairy products was associated with less weight gain among middle-aged and older women who were initially of normal weight at the start of the study.

Adams adds that one of the main reasons I like full-fat yogurt is that the fat adds rich flavor, which means yogurt typically needs less sugar to taste delicious. Additionally, fat slows digestion, causing blood sugar to rise more slowly and increasing feelings of fullness.

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