Contrary to common assumption, not all foods high in fat are unhealthy. Some high-fat meals can actually be quite healthful and offer a variety of health advantages. Avocados, fatty fish like salmon and tuna, nuts and seeds like chia and flaxseed, extra virgin olive oil, coconut oil, full-fat yogurt, and dark chocolate are a few examples of these foods. These foods are rich in fiber, omega-3 fatty acids, vitamin E, and essential nutrients including monounsaturated and polyunsaturated fats. Moderate consumption of these foods can enhance heart health, brain function, and even help you lose weight.
- 100 grams (g), or half a medium avocado, typically contain around 100 grams (g) of fat and 160 calories. (kcal). It contains significant amounts of oleic acid, a type of monounsaturated fatty acid thought to have a number of positive health effects. Because of its ability to reduce inflammation, oleic acid may help prevent cancer.
- Avocados also contain a lot of fiber, with half of a medium avocado supplying 6.7 g of the daily recommended amount of fiber for men and women, respectively, which is 22–28 g and 28–34 g. Additionally, avocados contain lutein, a potassium-rich compound that might be essential for eye health.
Monounsaturated lipids found in olive oil are beneficial to heart health. Furthermore, it has strong antioxidants, vitamin K, and E. Olive oil typically has 124 calories and 14 g of fat per tablespoon. According to research, consuming olive oil and substituting it for margarine, butter, mayonnaise, and dairy fat in an equivalent amount may reduce your chance of developing heart disease and other forms of cardiovascular disease.
Even though it has a dubious image, cheese is surprisingly nutritive. It has a lot of additional nutrients, including selenium, calcium, vitamin B12, phosphorus, and others. A single ounce (28 grams) of cheese has six grams of protein, which is almost as much as a glass of milk, making it a protein-rich food. Unlike previously believed, cheese and other high-fat dairy products don’t seem to raise the risk of heart disease when compared to dairy products with lower fat levels.
One of the most nutrient-dense sources of animal protein now available is fatty fish. This comprises fish species like herring, mackerel, sardines, trout, and mackerel. These fish are a great source of high-quality proteins, heart-healthy omega-3 fatty acids, and a range of vitamins and minerals. According to research, regularly eating fatty fish may improve cognitive performance, manage blood sugar levels, and lower the chance of developing heart disease. It might be beneficial to take a fish oil supplement if you can’t (or don’t want to) consume fish. The best fish liver oil is cod. It also has a lot of vitamin D and all the omega-3s you require.
In addition to being delicious, dark chocolate is also a healthy meal. It has a relatively high-fat content, with fat making up about 65% of the calories. Dark chocolate also includes fiber and a number of noteworthy nutrients, such as iron and magnesium, which some people may not receive enough of. Also abundant in antioxidants are epicatechin, which may have anti-aging and performance-enhancing effects, and resveratrol, which is responsible for red wine’s health advantages. It’s crucial to buy dark chocolate that contains at least 70% cocoa because other brands contain more added sugar and fewer of the beneficial vitamins and antioxidants that dark chocolate offers.
Due to the yolks’ high cholesterol and fat content, whole eggs used to be viewed as unhealthy. Yet, according to recent research, most people’s blood cholesterol levels are not adversely affected by the cholesterol found in eggs. Eggs are also incredibly nutrient-dense and include a range of vitamins and minerals. For instance, 90% of people don’t receive enough choline, a nutrient that the brain requires. 50% of the Daily Value (DV) of choline is found in one egg. Also helpful for shedding pounds are eggs. As a result of their high protein content, you may consume fewer calories overall by feeling fuller between meals. Any diet can benefit from including eggs, yolks, and all.
Although most people don’t think of chia seeds as being “fatty,” an ounce (28 grams) of these seeds really has 11 grams of fat. Furthermore, chia seeds contain virtually exclusively fiber-based carbohydrates, meaning that the majority of their calories are really derived from fat. Moreover, these fats are not just ordinary fats. Alpha-linolenic acid, an essential omega-3 fatty acid that promotes heart health, makes up the majority of the lipids in chia seeds. (ALA). Additional health advantages of chia seeds include potential reductions in blood pressure and anti-inflammatory properties. They are quite nourishing as well. Chia seeds contain numerous vitamins and minerals in addition to being high in fiber and omega-3 fatty acids.
Nuts are highly nutritious. They are a rich source of protein from plants and are strong in fiber and beneficial fats. Magnesium, a mineral that most people don’t get enough of, is abundant in nuts and they also contain vitamin E. According to studies, eating nuts helps people stay healthier and lowers their risk of contracting a number of ailments. This covers conditions including type 2 diabetes, heart disease, and obesity. Almonds, walnuts, macadamia nuts, and many other varieties of nuts are nutritious.
One of the few types of beans that are both high in protein and a good source of vital fatty acids is soybeans. So they create a meat substitute that is high in fiber. Whether they are dried or fresh, soybeans are a good source of fiber, vitamins, minerals, isoflavones (a type of plant-based estrogen), and full protein, according to Bonci. That holds true for tofu, miso, and soy milk as well. However, that does not imply that vegetable corn dogs are a nutritious dish. “Meat substitutes like Fakin’ Bacon are mostly made of soy protein and lack the other beneficial ingredients. Therefore, for health benefits, pick whole soy products.
Yogurt with added fat has the potential to be nutrient-rich. It contains all the same essential elements as other dairy products with a high-fat content. However, it also contains a ton of beneficial probiotics, which can have a significant impact on your health. According to studies, yogurt may help control weight, lower the risk of heart disease, and even enhance digestive health. Furthermore, evidence indicates that when compared to fat-free or reduced-fat dairy, full-fat dairy has no detrimental health impacts. Choose yogurt with little to no added sugar and full-fat or whole milk.
A significant source of monounsaturated and polyunsaturated fats, tofu provides a complete plant protein. Just over 4 g of fat is included in a 100 g serving of firm tofu from Trusted Source. Along with providing about 11 g of protein and 10% of the recommended daily calcium intake, this serving of tofu.
In general, nuts contain a lot of fat. Although it’s difficult to go wrong with any variety, we’re great supporters of almonds since they have 15 grams of fat in a 1-oz serving (or 22 nuts), are high in vitamin E, and are low in sodium. There are many delicious almond selections in the grocery store, including those that are raw, roasted, salted or unsalted, plain or flavored. Take a big handful and eat them on their own or in salads, cereal, and trail mix.
Over to you
The 12 high-fat meals that are actually quite nutritious and offer a number of health advantages are discussed in this article. Included on this list are avocados, fatty fish, nuts, seeds, coconut oil, full-fat yogurt, and dark chocolate. They might enhance heart health, brain function, and weight loss since they include a lot of fiber, healthy fats, and vital nutrients. A fantastic strategy to keep up a healthy and balanced lifestyle is to include these items in your diet in moderation.
Frequently Asked Questions (FAQs)
What are high fat foods to avoid?
Fried meals, processed meats, pastries, and full-fat dairy products are examples of high-fat foods to stay away from since they are rich in saturated and trans fats. These foods can increase cholesterol levels, increase risk of heart disease and other health issues, as well as cause weight gain.
What is a high fat snack?
A high fat snack is a kind of food that has a lot of fat in it—usually more than 10 grammes per serving. Nuts, seeds, cheese, avocado, and dark chocolate are a few examples of high-fat snacks. Although these snacks include a lot of fat, they may also offer vital nutrients and energy when eaten in moderation as part of a healthy diet. To maintain a healthy and balanced lifestyle, it’s crucial to pay attention to portion sizes and choose for better alternatives wherever feasible.
What are 3 high fat foods?
Cheese, almonds, and avocado are three examples of high-fat foods. Monounsaturated fats, which are regarded as beneficial fats that might enhance heart health, are abundant in avocados. Cheese is a dairy product with a high saturated fat content that, when ingested in excess, can raise the risk of heart disease. Almonds and macadamia nuts, for example, are rich in good fats and a good source of fiber, protein, and vitamins.
What vegetables are high fat?
Due to their often low calorie content, high fiber content, and abundance in carbs, vitamins, and minerals, vegetables are frequently low in fat. Avocados and olives, which are legally considered fruits but are often thought of as vegetables, do contain trace levels of beneficial fats.