Since fat has been demonized, people have started to eat more sugar, refined carbohydrates, and processed foods.
As a result, the whole world is getting fat and sick.
However, times are changing. Studies now show that fat, including saturated fat, is not the devil it’s made for (Trusted Source 1, 2).
All kinds of healthy, fat-containing foods are now back on the “superfood” scene.
Here are 7 high-fat, healthy, and incredibly nutritious foods.
Avocado is different from most other fruits.
While most fruits contain primarily carbohydrates, avocados are full of fat.
In fact, avocados contain about 77% fat per calories, making them higher in fat than most animal-based foods (3).
The main fatty acids are monounsaturated fats called oleic acid. This is also the predominant fatty acid in olive oil, which is linked to several health benefits (4, 5 Reliable source).
Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical potassium-rich food.
It is also a great source of fiber, and studies have shown that it can lower bad LDL cholesterol and triglycerides, while increasing HDL (“good”) cholesterol (6Reliable source, 7Reliable source, 8Reliable source).
Although they are high in fat and calories, a study shows that people who eat avocados tend to weigh less and have less belly fat than those who do not (9 Trusted source).
How to Pick the Perfect Avocado
Cheese is incredibly nutritious.
This makes sense, since a whole cup of milk is used to produce a thick slice of cheese.
It is a great source of calcium, vitamin B12, phosphorus, and selenium, and it contains all kinds of other nutrients (10).
It is also very high in protein, as a thick slice of cheese contains 6.7 grams of protein, as does a glass of milk.
Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all kinds of benefits, including a reduced risk of type 2 diabetes (trusted source)
3. Dark Chocolate
Dark chocolate is one of those rare healthy foods that tastes great.
It is very high in fat, and fat contains about 65% of calories.
Dark chocolate is 11% fiber and contains more than 50% of the RDA for iron, magnesium, copper, and manganese (12).
It’s also loaded with antioxidants, so much so that it’s one of the top-grossing foods tested, even beating blueberries (13).
Some of the antioxidants it contains have strong biological activity and can lower blood pressure and protect bad cholesterol in the blood from oxidation (14, 15 Reliable source).
Studies also show that people who eat dark chocolate 5 or more times a week are half as likely to die from heart disease compared to people who don’t eat dark chocolate (16 Trusted Source, 17 Trusted Source).
There are also some studies showing that dark chocolate can improve brain function, protecting your skin from damage when exposed to sunlight (18, 19 Trusted source).
Just be sure to choose high-quality dark chocolate, with at least 70% cocoa.
4. Whole Eggs
Whole eggs were considered unhealthy because the yolks were high in cholesterol and fat.
In fact, one egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Additionally, 62% of the calories in whole eggs come from fat (20).
However, new studies have shown that the cholesterol in eggs does not affect blood cholesterol, at least not in most people (21 Trusted source).
What we are left with is one of the most nutrient-dense foods on the planet.
Whole eggs are full of vitamins and minerals. They contain a little bit of almost all the nutrients we need.
They even contain powerful antioxidants that protect the eyes and lots of choline, a brain nutrient that 90% of people don’t get enough of (22 Trusted Source, 23).
Eggs are also a favorable food for weight loss. They are rich in protein and are the most important nutrient for weight loss (24 Trusted Source).
Despite being high in fat, people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight (25 Trusted Source, 26 Trusted Source).
The best eggs are those enriched with omega-3s or those raised on grass. Just don’t throw away the yolk, that’s where most of the nutrients are.
5. Fatty Fish
Among the few animal products that most people agree are healthy is fatty fish.
This includes fish such as salmon, trout, mackerel, sardines, and herring.
This fish is packed with heart-healthy omega-3 fatty acids, high-quality protein, and all kinds of important nutrients.
Studies show that people who eat fish tend to be healthier, with a lower risk of heart disease, depression, dementia, and all kinds of common ailments (27, 28, 29).
If you can’t (or don’t want to) eat fish, taking a fish oil supplement may be beneficial. Cod liver oil is the best, it has all the omega-3s you need, plus lots of vitamin D.
6. Chia Seeds
Chia seeds are generally not considered a “greasy” food.
However, one ounce (28 grams) of chia seeds actually contains 9 grams of fat.
Since most of the carbohydrates in chia seeds are fiber, most of the calories in chia seeds actually come from fat.
In fact, chia seeds contain 80% of calories from fat. This makes it an excellent high-fat plant food.
These aren’t just fats, most of the fats found in chia seeds are made up of a heart-healthy omega-3 fatty acid called ALA.
Chia seeds can also have many health benefits, such as lowering blood pressure and having anti-inflammatory effects (33 Trusted Source, 34 Trusted Source).
It is also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with minerals.
7. Full-Fat Yogurt
Full-fat yogurt is incredibly healthy.
It contains the same important nutrients as other high-fat dairy products.
But it’s also loaded with healthy probiotic bacteria, which can have powerful effects on your health.
Studies show that yogurt can lead to significant improvements in digestive health and can also help fight heart disease and obesity (47 Trusted Source, 48 Trusted Source, 49 Trusted Source).
Just be sure to choose full-fat yogurt and read the label.
Unfortunately, many of the yogurts on store shelves are low in fat, but loaded with added sugar.
Better to avoid those like the plague.