11 high fat foods that are healthy
11 high fat foods that are healthy

11 High-Fat Foods Your Body Actually Needs

Here’s something that may actually surprise you. Fat is necessary for a healthy body. That’s right. For a very long time, fat was painted as the villain for our health. As a result, fatty foods were replaced with diets that were high in refined-carbs and sugar. Our obsession with cutting down on fats prevents us from getting the many benefits that healthy fats offer.

While “bad” fats can increase your cholesterol levels and the risk of certain diseases, “good” fats can support your overall health and contribute to a healthier heart. The fact is, our bodies need fat. The key however, is not too much and the right kind. The 2010 dietary guidelines for Americans recommends that about 20% to 35% of your calories should come from fat.

The only fat that all experts can agree on that is actually bad for you, is trans fat. Here are common sources of trans fat:

  • Margarine
  • Candy
  • Fried foods (chicken, fries, chicken nuggets, breaded fish)
  • Vegetable shortening
  • Packaged snacks (microwave popcorn, chips, crackers)
  • Commercially baked goods (doughnuts, muffins, cookies, cakes, pizza)
  • Frostings

It is recommended that you keep trans fat to just 1% of your total calorie intake or eliminate it all together.

But check out the benefits of healthy fats:

  • Build muscle faster
  • Curb cravings for junk food
  • Supply your body with needed nutrients
  • Better absorption of vitamins and antioxidants
  • Improve heart health

To make sure you are getting all these benefits, check out these 11 high-fat foods that are incredibly healthy and nutritious.


While most fruits are loaded with carbs, avocados are 77% fat by calories. This makes it higher than most animal foods. They are also a fantastic source of potassium and fiber and contribute to improving the overall cardiovascular health. [1][2]

2. Almonds


is-trans-fat-bad-for-you-e1441655331607Just 23 almonds contain 14 grams of good fat. They are also rich in manganese, vitamin E and magnesium. Almonds are high in antioxidants and have been linked to weight loss and reduction of LDL (“bad”) cholesterol. [3] [4]

3. Walnuts

Another fantastic nature-packaged food that contains just about everything you need – lots of healthy fats, fiber, antioxidants, protein, plant sterols and plety of vitamins and minerals. Walnuts are said to improve your brain health, improve reproductive health for men, aid in weight loss, improve your heart health and reduce the risk of breast cancer. [5] [6] [7] [8] [9]

4. Salmon

salmonOmega-3 fatty acids is what salmon is most credited for. Not without a reason, as these heart-healthy acids help reduce inflammation, lower blood pressure, reduce blood clotting and more. But aside from Omega-3, Salmon is rich in protein and all kinds of other nutrients. Other fish can be healthy too, just make sure you choose one with lower quantities of mercury. [10] [11]

5. Olives or Olive Oil

olives-high-in-good-fatAdding just 10 olives to your next salad will add 5 grams of healthy fats. Those who prefer olive oil instead, can get 13 grams of healthy fat in a single tablespoon. Three quarters of this fat is oleic acid, which can aid in reducing blood pressure. Olives also contain one of the most diverse lineup of antioxidants and anti-inflammatory nutrients as well. [12]

6. Flaxseeds and Flaxseed Oil

Walnuts in wooden spoon on old,rustic desk
Walnuts in wooden spoon on old,rustic desk

Adding some flaxseed to your oatmeal may be a great idea, as just one table spoon of flaxseeds contains 4 grams of healthy fats. Flaxseed is also rich in lignans (75 – 800 times more than most plant foods), fiber and Omega-3 fatty acids. Flax seed can reduce the risk of cancer, lung disease and cardiovascular disease. [13]

7. Eggs

Said to contain about 71% of recommended daily intake of cholesterol and containing 62% of calories in fat, eggs have gotten a bad rap over the years. However, new studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood of most people. Eggs are probably one of the most nutrient-dense foods on our planet. They contain powerful antioxidants, vitamins, and minerals. They are also a good source of choline, which is a nutrient for the brain that majority people don’t get enough of. Eggs also contain high quality protein (about 6 grams per egg). Keep the yolk, as majority of the benefits described are are found in the egg yolk. [14] [15]

8. Dark Chocolate


65% of the calories found in chocolate are from fat. In moderation, dark chocolate (at least 70% cocoa) can actually prove to be quite healthy as its loaded with valuable nutrients and antioxidants. Dark chocolate is about 11% fiber and contains half of your recommended daily intake of iron, copper, manganese and magnesium. Studies have even shown that those who ate dark chocolate 5 or more times per week were 50% less likely to die from heart disease. [16] [17]

9. Chia Seeds


Chia seeds don’t look like your typical high-fat food. But in fact, just an ounce of chia seeds contain 9 grams of fat. This makes chia seeds a fantastic plant source of fat. The majority of fat in chia seeds comes from ALA, a heart-healthy omega-3 based fatty acid. Aside from the good dose of fat, chia seeds can help lower blood pressure and also contain omega-3’s, fiber and other minerals. [18]

10. Coconuts & Coconut Oil


Long believed to be the culprit behind some health issues due to its high fat content, coconut oil has turned its reputation around completely to become one of the world’s healthiest nutrient providers. Though coconut oil is rich in saturated fat (previously believed to be harmful), people who consume large quantities of coconut oil are in fact in great health and don’t have higher levels or heart disease. The fat in coconut is metabolized different by your body and in fact promotes weight loss and can help you shed off those excess pounds in your belly. [19] [20]

11. Full-fat yogurt


While a lot of yogurt on store shelves is labeled fat-free, that unfortunaly, is not a good thing. Most yogurt being sold is loaded with sugars, artificial ingredients and has been stripped of most of its nitritional value. Real, full-fat, organic yogurt can actually have a variety of benefits for your health including improved digestion and may even help fight diseases and obesity. It also remains one of the better sources for natural probiotics. [21] [22]