9 High-Fat Foods with Surprising Health Benefits

Alongside protein and carbohydrates, fat is a type of food that our body requires for energy, to absorb vitamins, and to safeguard the health of our heart, brain, skin, and hair. We’ve been told for years that eating high fat food can increase your waistline by inches, elevate our cholesterol, and result in a variety of health issues. But as of late, we’ve learned that not all fat is created equal. We obtain fats as a type of nutrition from our food. While eating certain healthy fats is necessary, eating too much can be unhealthy. Our body gets the energy it needs to function correctly from the fats we consume. Saturated and unsaturated fatty acids make up all fats. Depending on how much of each type of fatty acid they contain, fats are classified as either saturated or unsaturated.

9 Most Healthy High Fat Foods

Types of Healthy Fats:

A nutritious diet should include fat. Limit foods high in saturated fat, favor “good” unsaturated fats, and stay away from “bad” trans fats. Vegetables, nuts, seeds, and seafood are the primary sources of healthy fats. They differ from saturated fats in that they have fewer hydrogen atoms linked to their carbon chains. At normal temperatures, healthy fats are liquid rather than solid. When consumed in moderation and utilized to substitute saturated or trans fats, both mono- and polyunsaturated fats can help lower cholesterol levels and minimize our risk of heart disease.

Healthy fats are polyunsaturated fatty acids and monounsaturated fats are also examples of unsaturated fats. These kinds of fats have lower disease risk.

Monounsaturated Fats:

The risk of heart disease and stroke can be decreased by consuming monounsaturated fats, which can help lower blood levels of dangerous cholesterol. They also provide body’s cells with the nutrition they need to develop and stay healthy.

Monounsaturated Fat Examples:

• Olive Oil
• Peanuts 
• Canola Oil
• Almond
• Hazelnuts
• Pecan
• Pumpkin and sesame seeds

Polyunsaturated Fats:

Polyunsaturated fats, which are primarily found in vegetable oils, can help reduce triglyceride and blood cholesterol levels when they are used in place of saturated fats. Omega-3 fatty acids are a form of polyunsaturated fat that have drawn a lot of interest due to their possible heart-health advantages. 

Polyunsaturated Fats Examples:

• Soybean
• Flax seeds
• Walnut
• Fish
• Sunflower oil
• Tofu

Here are 9 high-fat foods that offer both high fat and high nutritional value.

1. Avocado

Owing to its healthy fat content and high fiber content, the delicious avocado, with its high fiber and healthy fat content, offers numerous health benefits for the heart and may reduce symptoms of osteoarthritis. Your body absorbs other meals’ nutrients more readily when you consume Avocado alongside them. The food value of a medium size avocado, 3 grams of protein, and 22 grams of fat make up one serving or around 240 calories. Consuming avocados has been associated with decreased LDL cholesterol levels. In fact, a recent study found that those who are overweight or obese can lower their bad cholesterol by eating one avocado daily.

Avocado

2. Olive Oil

It also has minor levels of vitamins E and K in addition to its advantageous fatty acids. However, olive oil also contains a lot of potent antioxidants. These biologically active antioxidants may lower your risk of developing chronic diseases. More than half a spoonful of olive oil each day may reduce the risk of heart disease. Approximately 13% of your daily required amount of vitamin E and 9% of your daily recommended value of vitamin K are each present in one tablespoon of extra virgin olive oil. In one tablespoon of Olive oil provides about 126 calories, 1.9 mg of Vitamin E, and 13.5 grams of fat.

Olive Oil

3. Peanuts

Monounsaturated and polyunsaturated fats are more abundant in peanuts than saturated fats, which are less healthy. Peanuts have a lower saturated fat content than other forms of fat, making them healthier for the heart. The majority of the fats in peanuts are mono- and polyunsaturated fats, which are good for the heart and can help decrease LDL cholesterol. Raw peanuts include 207 calories, 9 grams of protein, and 18 grams of fat per 1/4 cup serving.

Peanuts

4. Edible Seeds

The best sources of fiber are seeds. Petite sesame seeds, sunflower seeds, chia seeds, and pumpkin seeds have a powerful impact. They include ‘good’ fats that can reduce cholesterol. Additionally, they contain numerous essential vitamins, minerals, and antioxidants as well as beneficial monounsaturated and polyunsaturated fats. Consuming seeds as part of a balanced diet can help reduce cholesterol, blood sugar, and blood pressure. It contains 5.8 grams of protein and roughly 164 calories.

Edible Seeds

5. Walnuts

The fatty acids omega-3 and omega-6 are abundant in Walnuts. Copper and manganese are also abundant in them. Eating walnuts has been demonstrated in studies to lower cholesterol in general as well as bad cholesterol in specific. Walnuts contain mostly fat calories, similar to other nuts. They are therefore a calorie-dense, high-energy food. Walnuts are high in fat and calories, but research shows that when they are substituted for other foods in a diet, they do not raise the risk of obesity. Walnuts have 185 calories per serving. monounsaturated fat of 2.5 grams and saturated fat of 1.7 grams.

Walnuts

6. Tofu

Since it is a reliable source of plant-based protein and healthful fats, tofu is a favorite among vegetarians and vegans alike. This nutrient also aids in feelings of fullness and speeds up the recovery of your muscles following exercise, offering numerous health benefits. Tofu is low in saturated fat and a rich source of heart-healthy unsaturated fats, in contrast to many animal sources of protein. It is also a fantastic low-carb protein choice. 177 calories are included in a 122-gram block of hard tofu, 5.36 grams of carbohydrates, 15.57 grams of protein, and fat 12.19 grams.

Tofu

7. Eggs

It is common knowledge that eggs are a cheap and simple source of protein with numerous health benefits. The yolks are also a fantastic source of healthy fat if you don’t discard them. One egg has only 75 calories, but it also contains iron, vitamins, and minerals, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat.

Egg

8. Fish

Omega-3 fatty acids are the name for the unsaturated fats found in fish. Fish’s omega-3 fatty acids and other nutrients may improve heart health and lower the risk of heart-related death. It has an abundance of healthy fats. Even the fattier fish, like mackerel, herring, and salmon, have about 200 calories or less in a 3-ounce cooked dish. The majority of lean or lower-fat fish species, such as cod, flounder, and sole, comprise 100 calories or fewer per 3-ounce cooked amount. On average it has 40 grams of protein in one serving.

Fish

9. Dark Chocolate

Dark chocolate and cocoa have a healthy fatty acid composition. Iron, magnesium, and zinc are among the minerals that are abundant in dark chocolate. Cacao is a plant with a lot of nutrients and antioxidants that are used to make chocolate. With between 70% and 85% cacao solids, one ounce of dark chocolate contains 170 calories, 2 grams of protein, and 12 grams of fat, all of which can offer health benefits when consumed in moderation as part of a balanced diet.

Dark Chocolate

Conclusion:

Adding high-fat foods into your diet can actually be beneficial for your health, as long as they are the right kind of fats. The key to unlocking the health benefits is to focus on healthy fats, such as monounsaturated and polyunsaturated fats, which can lower cholesterol and reduce the risk of heart disease. Some of the top 9 high-fat foods that are also packed with these healthy fats include avocados, nuts, seeds, and fatty fish like salmon. So, next time you’re looking for ways to boost your fat intake, consider adding these delicious and nutritious options to your plate. These foods are not only rich in healthy fats but also delicious and versatile and can be added to your meals in a variety of ways. By including these high-fat foods, you can not only improve your overall health but also satisfy your taste buds.

Frequently Asked Questions (FAQs)

Q. What are healthy fats?

Ans: Healthy fats include monounsaturated and polyunsaturated fats, like those found in avocados, nuts, seeds, fatty fish, and omega-3 fatty acids. They can lower cholesterol and reduce the risk of heart disease and may have anti-inflammatory effects.

Q. What are two foods that contain healthy fats?

Ans: Fish and Avocado

Q. Which food contains unsaturated healthy fat?

Ans: Olive, Peanuts, and Canola oil contain unsaturated healthy fat.

Q. Can eating too much healthy food make you fat?

Ans: Yes, due to calorie excesses, consuming an excessive amount of healthy food can result in weight gain. Because of this, keeping track of your calories is important, even if your diet consists primarily of healthy foods. In addition, several nutritious foods might be toxic in big quantities due to their chemical makeup.

Q. Is low-Fat Food Healthy?

Ans: Yes, it helps people to lose weight by consuming fewer calories overall. It assists in lowering the danger of heart disease and obesity.

Q. Is rice a fatty food?

Ans: Rice is not considered a fatty food, it’s a low-fat and low-calorie grain, and it’s a good source of carbohydrates. It can be part of a healthy diet when combined with other nutrient-dense foods like lean protein and vegetables. Brown rice has more fiber than white rice, and it can be a good source of certain minerals like manganese and selenium.

Q. Are eggs a fatty food?

Ans: Eggs are not considered a high-fat food, they are a good source of protein and healthy fats. The yolk contains more fat than the egg white but it’s mostly unsaturated fats which are beneficial for heart health.

Q. Is pasta a fatty food?

Ans: Pasta is made from wheat, it’s a good source of carbohydrates and low in fat, but it is important to keep in mind that pasta dishes can vary in their nutritional value depending on the ingredients used to make them. When paired with high-fat sauces, butter, cheese or meat, pasta can become high in calories and fat, but when paired with lean protein, vegetables, or a light sauce, it can be part of a healthy diet.

Q. Does bread make you fat?

Ans: Eating bread alone doesn’t make you fat, but consuming too many calories from any source can cause weight gain. Choosing whole-grain bread and watching portion sizes can help to keep bread a part of a healthy diet.

Q. Is peanut butter a healthy fat?

Ans. Peanut butter is a good source of healthy fats, protein, and fiber. While it is high in calories, it can be part of a healthy diet when consumed in moderation and paired with other nutrient-dense foods. Choosing natural, unsweetened peanut butter is the best option.

Q. Is avocado a good fat?

Ans. Avocados are a great source of healthy fats, specifically monounsaturated fats which are beneficial for heart health. They are also a good source of fiber, potassium, and vitamins. They can be part of a healthy diet when consumed in moderation as they are high in calories.