Healthy Fats

Introduction

Healthy fats are essential nutrients that support brain function, heart health, and overall well-being. They include unsaturated fats found in foods like avocados, nuts, seeds, olive oil, and fatty fish.

Unlike trans fats and excessive saturated fats, healthy fats help reduce inflammation, improve cholesterol levels, and provide long-lasting energy. Incorporating them into a balanced diet promotes optimal health.

Certain high-fat foods, such as dairy products, eggs, and plants like avocados, contain essential nutrients that can enhance your health. Many of these foods provide protein, fiber, and vital vitamins.

While dietary fat was previously shunned and regarded as a chief cause of heart disease, studies have revealed that it can actually offer some advantages.

Nonetheless, the American Heart Association advises that saturated fat intake should be kept below 10% of total calorie consumption. Some types of saturated fats — particularly those found in dairy — might not have the same adverse effects as those present in red meat.

Nevertheless, whole-fat foods may provide benefits compared to their reduced-fat or fat-free alternatives. They are generally less processed and tend to be lower in sugar and carbohydrates.

Monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, are both types of healthy fats. Fatty fish, olive oil, and chia seeds are excellent sources of these beneficial fats, although there are many other options.

Incorporating healthy fats into meals promotes a feeling of fullness, slows down carbohydrate digestion, and enhances the flavor of food. Healthy fats can also support hormone function, memory, and the absorption of certain nutrients.

Continue reading to uncover the top sources of these fats, and to understand the distinction between healthy and unhealthy fats.

Healthy fats are vital in our diet, as they provide essential fatty acids necessary for various bodily functions, including brain health, hormone production, and maintaining cell membranes. Unlike unhealthy fats found in processed and fried foods, healthy fats from natural sources contribute to overall wellness when consumed moderately.

What are healthy fats?

It may seem paradoxical, but there are fats that are not only beneficial but are also crucial to a balanced and nutritious diet. Healthy fats can assist in promoting heart health, which means there’s no need to entirely eliminate fats from your diet. The key is to understand the difference between healthy and unhealthy fats, and more importantly, to identify the best sources of healthy fats.

Let’s explore in greater detail which foods contain these fats and which ones might suit you best.

Saturated vs. Unsaturated Fats: Which Are Better?

The fats you consume can be categorized into two main groups: saturated (unhealthy) fats and unsaturated (healthy) fats.

Unsaturated fats are considered more beneficial because they primarily come from plant sources. Additionally, they help maintain your blood cholesterol levels at a healthy range. Conversely, a diet rich in saturated fats, which are mostly found in animal products like butter, cheese, whole milk, and meat, can lead to elevated blood cholesterol levels.

Monounsaturated and Polyunsaturated Fats

Unsaturated fats can be subdivided into two categories: monounsaturated and polyunsaturated fats.

Monounsaturated fats can be found in items such as nuts, seeds, olives, olive oil, and avocados. They are deemed heart-healthy when consumed in moderation and instead of less healthy saturated fats.
There are two types of polyunsaturated fats: “omega-3” and “omega-6.” While both types are necessary for your body, it’s important to consume them in the right balance to foster good health. The issue for many is that we tend to consume excessive omega-6 fats (found mainly in fried foods, snacks, and sweet baked goods) and insufficient omega-3s (which come from fish, nuts, seeds, and leafy greens).

Nutritious Fats and Losing Weight: Monitor Your Caloric Intake

One essential point to remember is that added fats increase the calorie count in your diet. For instance, all oils, regardless of their origin, contain approximately 120 calories per tablespoon. Just because olive oil is considered a healthy fat doesn’t mean you should excessively use it. Small quantities of fat can greatly enhance the flavor of dishes, so use them in moderation while prioritizing the healthier options.

High-Fat Foods That Offer Great Health Benefits

Fatty fish

Fatty fish are rich in unsaturated and omega-3 fatty acids, which are essential for heart and brain health.

The American Heart Association (AHA) recommends consuming 2 servings of fatty fish each week, with a serving size of about 3 ounces (oz) of cooked fish.

Examples include:

• tuna
• herring
• mackerel
• salmon
• sardines
• anchovies

Both fresh and canned fish are excellent sources of omega-3 fatty acids. Canned varieties like tuna and mackerel can provide those with limited access to fresh produce sufficient omega-3 in their diets.

For instance, a 3-oz serving of fresh mackerel has about 11.8 grams (g) of fat and 15.8 g of protein.

Seafood

Fish naturally contains heart-friendly omega-3s, yet many people do not eat it as frequently as recommended—about twice weekly. Here are some practical suggestions for incorporating more seafood into your meals:

Canned tuna and salmon are very convenient options. You can add flaked tuna or salmon to a green salad for a quick meal.
Frozen shrimp and scallops can be easily tossed into soups or pasta dishes.
Consider using fish instead of chicken in some favorite recipes like tacos or casserole-type meals.
Choose fish more often when dining out.

Chia seeds

Despite their small size, chia seeds are packed with numerous nutrients. A 1 oz serving of chia seeds (approximately 28.35 g) contains 8.7 g of fat, primarily polyunsaturated fat. Chia seeds also serve as a great plant-based source of omega-3 fatty acids.

In addition, chia seeds offer:

• antioxidants
• fiber
• protein
• iron
• calcium

Studies indicate that incorporating chia seeds into a healthy diet may help lower blood pressure in individuals with type 2 diabetes and hypertension.

Dark chocolate

A 1 oz serving of dark chocolate (70% to 85%) provides 12.1 g of fat along with other nutrients such as potassium and calcium. This portion also contains 64.6 milligrams (mg) of magnesium.

However, 6.95 g of the fat in this serving is saturated fat. The American Heart Association advises limiting daily saturated fat intake to 5% to 6% of overall calories.

Furthermore, a 28.35 g serving of 70% to 85% dark chocolate can also have around 6.8 g of added sugar, making moderation important when consuming this treat.

Dark chocolate contains flavonoid antioxidants, which may offer benefits for cognition and cardiovascular health.

Eggs

Eggs are a favored source of protein, particularly among vegetarians. A hard-boiled egg weighing 50 g has 5.3 g of fat, of which 1.64 g is saturated, and contains approximately 78 calories (kcal).

The egg yolk is rich in vitamin D and choline, a B vitamin that supports liver, brain, nerve, and muscle function. The yolk also contains various phytonutrients, including lutein.

A 2018 study on Chinese adults found that consuming fewer than 1 egg daily could significantly decrease the risk of cardiovascular disease.

Avocado

A 100 g serving of avocado provides roughly 14.7 g of fat and 160 kcal. It is high in a type of monounsaturated fatty acid known as oleic acid, which may offer several health advantages.

Oleic acid has anti-inflammatory effects and might aid in cancer prevention.

Avocados are also fiber-rich, with a 100 g serving containing 6.7 g. Additionally, they contain lutein, which may promote eye health, along with being a great source of potassium.

Flaxseed

Flaxseed delivers both omega-3 fatty acids and a generous amount of fiber. In 100 g of flaxseed, there are 27.3 g of fiber and 42.2 g of fat, the majority of which are unsaturated fats.

One tablespoon (tbsp), or 7 g, of ground flaxseed provides 1.91 g of fiber and 2.95 g of fat.

The fiber can enhance feelings of fullness and may help reduce cholesterol levels. Flaxseed is also abundant in lignans, a plant compound with antioxidant properties.

Research indicates that flaxseed may help:

• lower cholesterol
• prevent high blood pressure
• regulate heart rhythm

Nuts

Nuts offer numerous health advantages. They are abundant in:

• beneficial fats
• protein
• fiber
• vitamins
• minerals
• antioxidants
• phytosterols

Their consumption may assist in reducing the risk of cardiovascular disease and type 2 diabetes.

A five-year study involving over 373,000 individuals indicated that regularly consuming nuts can help lower the long-term risk of being overweight or obese.

In one ounce of nuts, there is roughly:

14.1 g of fat in almonds,
19 g of fat in Brazil nuts,
18.5 g of fat in walnuts.

To maximize the benefits, it’s best to consume a variety of unsalted nuts, as each type offers a unique nutrient profile.

Olives

Studies have shown that olives are high in oleic acid, a type of monounsaturated fat that is beneficial for heart health. Olives also provide polyphenols, which are antioxidants that help protect your cells from damage.

There is a diverse selection of olives, varying in colors, sizes, and textures. You can add olives to salads or incorporate them into whole-wheat pasta with pesto. However, be aware that olives can be high in sodium. It is advised to keep daily salt consumption to a maximum of 2,300 mg.

Olive Oil

When cooking or dressing salads, consider using olive oil. It contains healthy fats. Nevertheless, it’s wise to monitor your fat intake—even when it’s healthy fat. So, use less oil than what a recipe suggests or opt for an olive oil spray. In baking, substitute half of the oil with applesauce to reduce fat and calories.

Beans

Incorporating beans—such as kidney beans, Great Northern beans, navy beans, or soybeans—into your diet can benefit both your mental and physical health. Beans are a source of omega-3 fatty acids, which may enhance mood.

Omega-3-Fortified Foods

Many foods are fortified with omega-3s to improve their health benefits. You can find these enriched omega-3s in items like milk, eggs, bread, and breakfast bars. Always check product labels to confirm. Additionally, obtaining omega-3s from fortified foods may provide more health advantages than taking supplements.

Coconut

Coconut products, which include coconut oil, coconut milk, and shredded coconut, provide a special type of saturated fat known as medium-chain triglycerides (MCTs). MCTs are processed differently by the body compared to other fats, offering a rapid energy source and possibly aiding in weight control. Coconut also contains lauric acid, which has antimicrobial properties and may support immune health when consumed in moderation.

Cheese

Cheeses like feta, goat cheese, and Parmesan are tasty sources of healthy fats, protein, calcium, and other important nutrients. Despite being high in fat, cheese can contribute to a healthy diet when eaten in moderation. The combination of protein and fat in cheese can enhance feelings of fullness and help stabilize blood sugar levels, making it a nutritious and satisfying addition to meals and snacks.

Cheese is rich in nutrients such as calcium, phosphorus, and protein. It also raises levels of butyric acid. Research indicates that this fatty acid can help lower the risk of obesity and boost metabolism.

A great way to enjoy cheese is to use it as a topping on salads. Cheese not only adds flavor to your dish but also helps your body absorb nutrients from the vegetables thanks to its fat content.

Nut Butters

Nut butters, including almond and peanut butter, are nutritious and convenient spreads made from ground nuts. They are high in healthy fats, protein, fiber, vitamins, and minerals, providing long-lasting energy and supporting heart health. Nut butters can be enjoyed on toast, incorporated into smoothies, or used as a dip for fruits and vegetables, making them a delicious way to add healthy fats to your diet.

Soybeans

Soybeans, also referred to as edamame, are one of the few beans that are rich in protein and provide essential fatty acids. These beans are also a fiber-rich alternative to meat for vegetarians and vegans.

To gain the maximum health benefits, choose whole soy products such as miso, soy milk, and tofu. You can replace whole milk with soy milk in your coffee, or add chopped tofu to stir-fries.

Why Opt for High-Fat Foods?

Despite widespread misconceptions, incorporating nutritious high-fat foods into your diet can provide a variety of health advantages:

• Cardiovascular Health: Monounsaturated and omega-3 fats can decrease levels of bad cholesterol (LDL) and lower the chances of developing heart disease.
• Cognitive Function: Omega-3 fatty acids are vital for brain development and mental performance.
• Feeling Full: Fats help to promote a sense of fullness for an extended period, leading to a reduction in total calorie consumption.
• Vitamin Absorption: The body needs fats in order to absorb fat-soluble vitamins (A, D, E, and K).
• Sustained Energy: Healthy fats supply continuous energy and assist in proper metabolic function.

Summary

Nutritious fats, like monounsaturated and polyunsaturated fats, aid in lowering cholesterol, regulating blood pressure, controlling blood sugar levels, and enhancing brain function. Good sources of healthful fats include foods like avocados, seafood, and olive oil. Conversely, it’s crucial to limit saturated fats.

In summary, adding these 12 exceptionally healthy high-fat foods to your diet can offer a wealth of health benefits, ranging from improving cardiovascular health and cognitive function to supporting weight management and overall wellness.

It’s important to enjoy these foods in moderation and as part of a well-rounded diet rich in various nutrients. By making thoughtful food choices and leveraging the health benefits of healthy fats, you can enhance your well-being and vitality for many years ahead.

FAQs

References

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• Leonard, J. (2024, May 28). What are the healthiest high fat foods? https://www.medicalnewstoday.com/articles/322295
• Healthy-Fat Foods. (n.d.). WebMD. https://www.webmd.com/diet/ss/slideshow-healthy-fat-foods
• Kalyan, A. R. (n.d.). 12 incredibly nutritious, high-fat foods. This is a blog post about “super-healthy-high-fat-foods” from Continental Hospitals.
• Herbalife. (2024, December 16). 4 Great sources of healthy fats and how to add them to your diet. https://www.herbalife.com/en-in/wellness-resources/articles/healthy-fat-sources
• Yeager, S. (2025, January 26). Healthiest High-Fat Foods. Health. https://www.health.com/food/healthy-fats