While the low-fat diet craze has died down, many have realized that fat doesn’t have to be unhealthy. In fact, there are many healthy high-fat foods that are incredibly nutritious and delicious! While they still recommend getting less than 10% of your daily calories from saturated fat, the limit on total fat consumption in a person’s daily diet was removed by the U.S. Departments of Agriculture and Health and Human Services in the 2015-2020 Dietary Guidelines for Americans. This means that eating a diet rich in healthy fats is necessary for a healthy mind and body since these nutritious foods can help fill you up, helping you eat less. So next time you are food shopping, make sure you stock up on plenty of healthy high-fat foods!
Since the body needs fat to function correctly, you should never shy away from healthy fats. If you are looking for high-fat foods that are nutritious, check out this helpful list of healthy high-fat foods.
Eggs– While eggs were once demonized, organic pastured eggs are incredibly nutritious and are a great source of protein. On average, one egg can contain 5 grams of fat, but only 1.5 grams are saturated, so don’t feel bad about reaching for the easy to make and inexpensive egg.
Nuts– Wonderful for a snack, or as an addition to your salad, nuts are chock full of healthy fat. One ounce of walnuts contains approximately 18.5 grams, 14 grams for almonds, and 19 grams for Brazil nuts. A study published in the European Journal of Nutrition found that people who ate nuts regularly are less likely to become overweight or obese.
Avocado– High in oleic acid, a monounsaturated fatty acid, avocados contain approximately 29 grams of fat. However, this fatty acid can help provide several health benefits, as it acts as an anti-inflammatory, helps protect against diabetes and heart disease, as well as plays a role in cancer prevention.
Olives– A Mediterranean diet staple, while they can be high in sodium, is a versatile food that contains mainly monounsaturated fat. Black olives provide approximately 6.67 grams of fat per 100 grams and are rich in oleic acid. Making them healthy for your heart and may even help prevent diabetes.
Dark Chocolate– When choosing dark chocolate, aim for one that contains at least 70% cocoa content and has minimal ingredients. One ounce of delicious dark chocolate contains about 9 grams of fat, while about half is saturated fat, making dark chocolate full of healthy fat and nutrients.