Once an oxymoron, it’s been found that many high-fat foods are actually good for you.
Nutrition science has come a long way. Gone are the days of avoiding all grams of fat in your quest for health and weight loss. In fact, fat is now known to be essential for health. It provides energy, helps your body absorb vitamins and minerals, builds cell membranes and nerve coverings, aids in blood clotting and muscle movement, and promotes healthy brain and eye development in children.
While you need some amount of good fat in your diet, if you’re watching your weight you shouldn’t overdo it. Each gram of fat contains nine calories. That’s twice as many calories as a gram of protein or carbohydrates.
That said, if you’re looking for some healthy fat in your diet, you’d do well to include the following high-fat foods in your diet.
Guacamole anyone? Avocados are one of the foods with the highest fat content out there, but it’s also one of the healthiest. Made of mostly oleic fatty acid, a monounsaturated fat, avocados are also rich in potassium (40 percent more potassium than bananas) and fiber. Even though they’re high in fat, avocados are known to raise your HDL (good) cholesterol, lower your LDL (bad) cholesterol and triglycerides, and improve osteoarthritis symptoms.
People who regularly eat avocados (plain, on a sandwich, or in a taco) typically weigh less than those who don’t.
Did someone say chocolate? Not only is it healthy, it’s a treat to eat. High in fat, dark chocolate is also loaded with magnesium, iron, manganese, and iron. Surprisingly, it may contain more antioxidants than blueberries. These antioxidants work to lower blood pressure and promote brain health. Eat dark chocolate (the quality kind made from at least 70 percent cocoa) at least five times a week and you’ll cut your risk of dying from heart disease in half.
Almonds, cashews, walnuts, or pecans—the choice is yours. Nuts are another high-fat superfood loaded with fiber, protein, vitamin E, and magnesium. Grab a handful of nuts when you feel the munchies and you’ll do your heart and waistline a favor.
Extra Virgin Olive Oil
A big part of the Mediterranean diet, a diet known for its amazing health benefits, extra virgin olive oil wins the prize for the healthiest fat and oil out there. No longer to be avoided like the plague, olive oil is a monounsaturated fat rich in vitamins K and E and antioxidants that fight inflammation, reduce blood pressure, and lower cholesterol, which are all wonderful benefits for your heart.
Use olive oil to make salad dressing, fry your tortillas, or as a dip for your whole-grain bread.
People disagree over the healthiness of most animal products, but when it comes to fatty fish, most people agree that you can’t get much healthier. Fatty fish like salmon, albacore tuna, herring, trout, and sardines are swimming with omega-3 fatty acids (a polyunsaturated fat), protein, and other powerful nutrients that work to protect your heart and reduce depression and your risk of dementia.
If fish isn’t a part of your regular diet, it should be. Aim to eat fish at least twice a week.
Unless you’ve got dangerously high cholesterol, an egg or two a day (including the yolk) is a perfectly healthy addition to your diet. Because of their high fat and cholesterol content, many people shy away from eggs, but they’re missing out on one of the most nutritious foods on earth.
People who eat eggs for breakfast eat fewer calories overall and lose more weight than those who eat a breakfast high in carbohydrates.