A top-down view of two halved avocados drizzled with oil and sprinkled with mixed seeds, next to a small bottle of golden oil and a glass jar filled with assorted seeds, all placed on a white marble surface with soft shadows.

8 Best High-Fats for Healthy Eating

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For many, the term “high-fat” might sound like a red flag. However, not all fats are villains in the diet world. Some high-fat foods, believe it or not, can be both nutritious and essential for your overall well-being. When consumed in moderation, they can offer a plethora of health benefits without sabotaging your dietary goals. Let’s dive deep into these nutritional powerhouses of the best high-fat for healthy eating!

Are you one of those people that avoid fat like the plague? I used to be just like you. But what if I told you that fat is good for you? It indeed is. Let’s be real; it’s not fat that you should be worried about; it’s those carbs we’ll get into next week.

Some high-fat foods are healthy for you. These high-fat foods can help maintain your cells, keep your hormones fuller for longer, and boost your immunity. However, so many people aim for a non-fat diet, believing this is the answer to being slim. (This is another topic for next week.) But slimming down can be more easily achieved by consuming healthy fats. This is just what your body needs. As a result of consuming these healthy fats, your skin will be clearer, your body leaner, and your immune system will be boosted. Here are high-fat foods you should eat during your diet.

8 Best High-Fats for Healthy Eating 6 GrilledPeachArugulaSaladandSalmoncloseup

Eggs: Nature’s Multivitamin

Most dieters choose egg whites over the whole scrambled egg due to fear of weight gain and have been long demonized for their cholesterol; eggs are making a comeback. They’re nutritious, filled with good fats, and oh-so-versatile! Although I understand the thought process, this is a falsity. Having the whole egg can aid your weight loss even more. Even though there is fat in the yolk, this is a healthy fat that can aid your weight loss. So, enjoy the whole egg with a smile as you better your body nutritionally while slimming down.

Nuts and Seeds: Tiny but Mighty

These bite-sized wonders, from almonds to chia seeds, are rich in essential fatty acids. They’re not just delicious but also pack a punch regarding health benefits. Why should you be eating nuts? They are a healthy fat in moderation (no more than a handful a day), full of protein and fiber. In addition to helping you feel full longer while suppressing your appetite, this is healthy fat. Not bad for dieters, right? A handful of nuts suppressing your appetite is a dieter’s dream!

Avocado: The Green Gold

Did you know that half of an avocado contains a whopping 15 grams of fat? The good news is that 10 of those grams are monounsaturated fats, which contribute to improving your cholesterol levels. Foods high in monounsaturated fats may prevent the accumulation of belly fat, so dieters, enjoy! And the benefits don’t stop there. Avocados are also high in antioxidants and nearly 20 vitamins and minerals. So enjoy to better your health and slim that body down!

Coconut and Coconut Oil: Tropically Terrific

Coconut was once said to clog your arteries, but now, through countless studies, that has proved incorrect. Coconut has fat, but it’s the healthy fat shown to improve the health of your heart.  The medium-chain triglycerides in them can boost metabolism and provide instant energy. Coconut in moderation can lower your risk of heart disease. Cheers to that as you munch on a piece of coconut!

Olive Oil: Liquid Gold

Look at the Mediterranean diet and its use of Olive oil, especially the extra-virgin variety, is loaded with antioxidants and healthy fats. A drizzle can elevate any meal. Olive oil works great for cooking or even as a salad dressing because of its taste. It’s high in monounsaturated fatty acids, the healthy, diet-friendly fat for those looking to lose weight. Working olive oil into your diet can help lower your risk of heart disease by lowering your total cholesterol and low-density lipoprotein cholesterol levels. And you can lean down in the process – enjoy in moderation!

Fatty Fish: The Ocean’s Gift

Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are pivotal for brain and heart health. Although these fish are high in fat, this is a healthy fat that can lower your risk of heart disease. Salmon contains Omega 3, which your body requires to reduce your risk of a heart attack. So enjoy this healthy fat two times a week for a heart-healthy and happy life!

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Peanut Butter: The Spreadable Superfood

Peanut butter is also a healthy fat that can help curb your appetite and keep you fuller for longer. Though often indulged in desserts, natural peanut butter is rich in monounsaturated fats and protein, making it both tasty and beneficial. Spread a thin layer on a slice of whole-grain bread as a great post-workout snack. This protein-packed snack will aid your recovery and assist in your weight loss goals!

Cheese: A Dairy Darling

Who doesn’t love cheese? Apart from being high in fats, it’s a fantastic source of calcium and protein. Cheese, often hailed as a dairy darling, is more than a delectable treat to appease our taste buds. It’s a versatile culinary delight, weaving from appetizers to main dishes and even desserts. Cheese rich in fats provides our bodies with essential nutrients that play a pivotal role in strengthening bones and muscles, thanks to its abundant calcium content. Moreover, its impressive protein profile ensures that we get the necessary amino acids, making it a tasty and nutritious addition to our diets. Whether melted on a pizza or sprinkled over a salad, cheese remains a beloved and healthful ingredient in cuisines worldwide.

Incorporating High-Fat For Healthy Eating into Your Daily Routine

It’s not just about knowing these foods; how you integrate them matters. Whether it’s snacking on a handful of nuts or drizzling olive oil on your salad, find ways that resonate with your taste buds.

Common Misconceptions about Fats

Debunking myths is crucial. Not all fats lead to weight gain or health issues. It’s the source and quantity that matters.

Advantages of Consuming High-Fat Foods

From improved brain function to satiety, the benefits are myriad. Knowing them can make you appreciate these foods even more.

Final Thoughts

To conclude, high-fat doesn’t always mean unhealthy. By making informed choices, you can enjoy these delicious foods without any guilt. After all, it’s all about balance and moderation. Enjoy healthy, high-fat foods that are dieter-friendly in moderation.

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Why are high-fat foods beneficial?

When chosen wisely, high-fat foods can offer essential fatty acids, support cognitive functions, maintain heart health, and keep you full longer.

Are fats always detrimental to health?

Absolutely not. While some fats like trans fats are best avoided, monounsaturated and polyunsaturated fats are beneficial.

How can I enjoy high-fat foods without piling on pounds?

It’s about portion control. Ensure a balanced intake while complementing with other food groups.

Eggs have cholesterol, right? Is that bad?

While eggs do contain cholesterol, recent research shows it doesn’t drastically affect blood cholesterol for most individuals.

Is daily dark chocolate consumption okay?

Dark chocolate, though healthy, is calorie-rich. It’s best relished in moderation.

What high-fat foods should I steer clear of?

Trans fats, usually in processed foods and certain margarines, should be avoided for optimal heart health.


Hi, I’m Valerie!

I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.