Ever since fat was demonized, people started eating more sugar, refined carbs and processed foods instead.
As a result, the entire world has become fatter and sicker.
All sorts of healthy foods that happen to contain fat have now returned to the “superfood” scene.
Here are 10 high-fat foods that are actually incredibly healthy and nutritious.
The avocado is different from most other fruits.
Whereas most fruits primarily contain carbs, avocados are loaded with fats.
In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods (3).
Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food.
Bottom Line: Avocados are a fruit, with fat at 77% of calories. They are an excellent source of potassium and fiber, and have been shown to have major benefits for cardiovascular health.
Cheese is incredibly nutritious.
This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese.
Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes (11).
Bottom Line: Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients as a glass of milk. It is a great source of vitamins, minerals, quality proteins and healthy fats.
3. Dark Chocolate
Dark chocolate is one of those rare health foods that actually taste incredible.
It is very high in fat, with fat at around 65% of calories.
Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese (12).
Just make sure to choose quality dark chocolate, with at least 70% cocoa.
Bottom Line: Dark chocolate is high in fat, but loaded with nutrients and antioxidants. It is very effective at improving cardiovascular health.
4. Whole Eggs
In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat (20).
What we’re left with is one of the most nutrient dense foods on the planet.
Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need.
The best eggs are omega-3 enriched or pastured. Just don’t throw away the yolk, that’s where almost all the nutrients are found.
Bottom Line: Whole eggs are among the most nutrient dense foods on the planet. Despite being high in fat and cholesterol, they are incredibly nutritious and healthy.
5. Fatty Fish
One of the few animal products that most people agree is healthy, is fatty fish.
This includes fish like salmon, trout, mackerel, sardines and herring.
These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.
Bottom Line: Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.
Nuts are incredibly healthy.
They are high in healthy fats and fiber, and are a good plant-based source of protein.
Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don’t get enough of.
Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.
Bottom Line: Nuts are loaded with healthy fats, protein, vitamin E and magnesium, and are among the best sources of plant-based protein. Studies show that nuts have many health benefits.
7. Chia Seeds
Chia seeds are generally not perceived as a “fatty” food.
However, an ounce (28 grams) of chia seeds actually contains 9 grams of fat.
Considering that almost all the carbs in chia seeds are fiber, the majority of calories in them actually comes from fat.
In fact, by calories, chia seeds are around 80% fat. This makes them an excellent high-fat plant food.
These aren’t just any fats either, the majority of the fats in chia seeds consists of the heart-healthy omega-3 fatty acid called ALA.
They are also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with minerals.
Bottom Line: Chia seeds are very high in healthy fats, especially an omega-3 fatty acid called ALA. They are also loaded with fiber and minerals, and have numerous health benefits.
8. Extra Virgin Olive Oil
Another fatty food that almost everyone agrees is healthy, is extra virgin olive oil.
Extra virgin olive oil contains vitamins E and K, and is loaded with powerful antioxidants.
Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.
Bottom Line: Extra virgin olive oil has many powerful health benefits, and is incredibly effective at improving cardiovascular health.
9. Coconuts and Coconut Oil
Coconuts, and coconut oil, are the richest sources of saturated fat on the planet.
In fact, about 90% of the fatty acids in them are saturated.
Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids.
These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies (42).
Bottom Line: Coconuts are very high in medium-chain fatty acids, which are metabolized differently than other fats. They can reduce appetite, increase fat burning and provide numerous health benefits.
10. Full-Fat Yogurt
Real, full-fat yogurt is incredibly healthy.
It has all the same important nutrients as other high-fat dairy products.
But it’s also loaded with healthy, probiotic bacteria, that can have powerful effects on your health.
Just make sure to choose real, full-fat yogurt and read the label.
Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.
It is best to avoid those like the plague.