Fats have been wrongly demonized, when all the while the real culprits have been sugar, refined carbs and processed foods. This post from Physio Answers lists 10 foods containing healthy fats.
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.
However, times are changing. Studies now show that fat, including saturated fat, isn’t the devil it was made out to be (1, 2). 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).
The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits (4, 5).
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.
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
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
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
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.
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. Butter From Grass-Fed Cows
Bottom Line: Butter is very high in saturated fat. Even so, studies show that high-fat dairy products are linked to reduced risk of obesity, and reduced risk of cardiovascular disease in countries where cows are grass-fed.
8. Extra Virgin Olive Oil
Bottom Line: Extra virgin olive oil has many powerful health benefits, and is incredibly effective at improving cardiovascular health.
9. Coconuts and Coconut Oil
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.