List Of High Fat Food Items That Are Healthy

According to doctors, the daily intake of fat should be less than 30% of the total calories consumed. Cholesterol is the worst and most dangerous form of fat. It is important that a person consumes less of foods, which contain saturated and trans-fats, as these can also increase the cholesterol level in the body. However, some fats, like those in peanut butter and cooking oils, are actually healthy for the body. People started consuming more refined carbs, sugar and processed foods rather than fats, ever since the latter was demonized. As a result obesity has taken the shape of an epidemic with its consequential complications. However, with the changing times, it was found that fats, especially saturated fat, are actually not the devil they were believed to be. All kinds of healthy foods which actually have fats as their ingredient have attained the status of “superfoods.”

List Of High Fat Food Items That Are Healthy

Below mentioned is a list of high fat food items which are actually extremely nutritious and healthy for you.


Unlike other fruits which mostly contain carbohydrates, avocados are rich in healthy fats. In fact, an avocado contains more fat than majority of meat and meat products. A monounsaturated fat namely oleic acid is the main ingredient in avocados and has plenty of health benefits.

Avocados are also an excellent source of dietary potassium too. Avocados contain around 50% greater potassium than what bananas have. Avocados are also exceedingly rich on fibers and help in reducing the levels of LDL or bad cholesterol as well as triglycerides, and raise HDL cholesterol in the body. Along with major cardiovascular health benefits, avocados also help to improve digestion and support weight loss. Avocados is one of the high fat food items that are actually healthy for you.


Cheese is highly nutritious as one full cup of milk is necessary to make a cheese slice. Cheese has abundance of calcium, phosphorus, selenium, vitamin B12, and many other nutrients. A slice thick enough of cheese has approximately 7 g of proteins. Similar to other dairy products having more fat content, cheese also contains fatty acids which are associated with many of health benefits, including decreased risk of diabetes mellitus type 2. So cheese is one of the food items that contain high amount of healthy fats for you.

Coconut & Coconut Oil

Coconuts and coconut oil are excellent sources of saturated fat. Around 90% of the fatty acids in these food items are saturated. However, people who consume huge amounts of coconut do not get chronic heart diseases, and remain in good health. Unlike most other fats, coconut fats largely consist of medium-chain fatty acids. Studies have shown that medium-chain fats decrease appetite of an individual such that the individual eats less and consumes less calories and boost overall metabolic rate by about 125 calories per day. These types of fats present in the coconut can benefit Alzheimer’s patients and also help people lose belly fat.

Dark Chocolate

Dark chocolate has been referred to as one of the tastiest foods items, which contains high amount of healthy fats. Dark chocolate is extremely high in fats, with fat making for 60% of calories, and is loaded with antioxidants too. Dark chocolate comprises of 10% fiber and more than 55% comprising of iron, copper, magnesium, and manganese. The antioxidants present in dark chocolate also help in blood pressure control and prevent bad cholesterol from rising.

Studies also suggest that people who consume dark chocolate at least six days a week are less likely to succumb to a heart related complication compared to people who do not consume dark chocolate. Studies also suggest that Dark chocolate is beneficial for improved brain function and prevent any damage to the skin from UV rays of the sun. One should consume dark chocolate which contains at least 65% cocoa.

Whole Eggs

Whole eggs are not considered to be good for health as the egg yolk is extremely high on cholesterol and fat than what is recommended which is roughly about 70% more. Approximately, 60% of calories in whole eggs is from fat. However, recent studies suggest that majority of people who eat whole eggs do not have a substantial increase in blood cholesterol level. This nutrient dense food is actually packed with minerals and vitamins. Eggs also contain some amount of perhaps all the nutrient that the body requires for normal functioning. The powerful antioxidants in eggs improve eye health also boost brain-health. Eggs are high in proteins and thus help with weight loss. Pastured eggs or omega-3 enriched eggs with fats present in the eggs are good for overall health.

Fatty Fish

Fatty fish like trout, salmon, sardines, mackerel, and herring are extremely high in healthy fats. These fishes have abundance of omega-3 fatty acids, healthy proteins and many other essential nutrients which is not only good for the heart but also for an overall healthy body. Fish eaters are found to be much healthy and are at low risk for a cardiovascular illness, dementia, depression, and many other common diseases, compared to non-fish eaters. Fish oil supplements can also be consumed instead of fish, to derive that same health benefits from the fats. Fish liver oil by far is the best alternative which contains abundance of vitamin D and all the healthy omega-3 and fatty acids. Fatty fishes are one of the popular food choices which are high in healthy fats.


Nuts are extremely high on fiber and healthy fats, and are an excellent source of plant-based protein too. Nuts also contain vitamin E and magnesium. Individuals who consume nuts tend to remain healthy and have a low risk for diseases like diabetes mellitus type 2, obesity and heart disorders. Walnuts, almonds and macadamia nuts are some of the healthiest nuts that are high in fats which are good for your health.

Chia Seeds

About 1 oz or 28 g of Chia seeds contains 9 g of fat. This high fat plant food is extremely nutritious and is loaded with heart healthy omega-3 fatty acids called ALA. Along with being packed with fiber and healthy fats, Chia seeds are also loaded with minerals. Chia seeds help in lowering blood pressure and offer anti-inflammatory benefits.

Extra Virgin Olive Oil

This food product is believed to be a vital ingredient of Mediterranean Diet. This oil is well known for a variety of health benefits which include high amount of fats that are good for you. Olive oil is loaded with vitamins E and vitamin K, and powerful antioxidants which help treat inflammation and prevent oxidation of LDL particles present in blood. Olive oil also helps to control blood pressure, improve cholesterol as well as decrease the risk of cardiac ailments.

Full Fat Yogurt

Full fat yogurt has the same vital nutrients present in other dairy products high on fat. Full fat yogurt has abundance of probiotic bacteria which is extremely beneficial for good health. Full fat yogurt improves digestion, and helps to keep weight in control and control various heart diseases. It should be noted that only full-fat yogurt should be consumed for best effects. Unfortunately, most varieties of yogurt available in the market today are not high on fat content and are also prepared with added sugar which is detrimental for overall health.

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Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:November 28, 2018

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