7 High-Fat Foods That Are Actually Super Healthy
High-fat foods often get a bad rap, but not all fats are created equal. Some high-fat foods are actually super healthy for you, packed with nutrients and beneficial fatty acids that can improve heart health, brain function, and more. From avocados to nuts, here are seven high-fat foods that deserve a spot on your plate.
Why Fat Isn’t Always the Enemy
When you hear the word “fat,” you might immediately think it’s bad for you. However, the truth is your body needs fats to function well. They help in hormone production, nutrient absorption, and even mental clarity. So, the question isn’t whether to include fats in your diet but rather which kinds to choose.
High-Fat Foods That Are Super Healthy
1. Avocados
Avocados are a unique fruit because they are low in carbs but high in healthy fats. Specifically, they contain monounsaturated fats, which are beneficial for heart health.
In addition to healthy fats, avocados are loaded with fiber, potassium, and Vitamin K. So, when you eat an avocado, you’re not just getting fats but a whole range of nutrients.
2. Nuts and Seeds
Nuts like almonds, walnuts, and seeds like chia and flax are excellent sources of good fats. These include both monounsaturated and polyunsaturated fats.
Nuts and seeds also offer protein, fiber, and a variety of vitamins and minerals. You can add them to smoothies and salads or simply munch on them as a snack.
3. Olive Oil
Olive oil is another source of monounsaturated fats. It’s great not just for cooking but also for salad dressings and even skin care. Beyond fats, olive oil contains antioxidants and anti-inflammatory compounds that offer additional health benefits. This makes it a staple in Mediterranean diets, which are well-known for promoting heart health.
4. Fatty Fish
Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These fats are essential, meaning your body can’t produce them, so you have to get them from your diet.
Why Omega-3s are essential? Omega-3 fatty acids are vital for brain health, reducing inflammation and lowering the risk of chronic diseases such as heart disease.
5. Dark Chocolate
Dark chocolate is high in fats, but it also contains fiber, minerals, and antioxidants. Make sure to choose dark chocolate with at least 70% cocoa content for the best health benefits. Dark chocolate has also been shown to improve mood and can be a delicious way to get some healthy fats into your diet.
6. Eggs
Once demonized for their high cholesterol content, eggs are now considered a healthy food. They contain good amounts of fats along with high-quality protein. Eggs offer not just fats and protein but also essential nutrients like Vitamin B12 and selenium.
7. Coconut Oil
Coconut oil contains saturated fats, but these are medium-chain triglycerides (MCTs), which your body metabolizes differently.
The benefits of coconut oil: Coconut oil has antimicrobial properties and provides a quick source of energy. Additionally, it can improve your skin and hair when applied topically.