High-fat foods are not necessarily your enemy. Your body needs fat to help with things like memory, hormone function and nutrient absorption. High-fat foods also contribute to a feeling of fullness and they can slow down the digestion of carbohydrates. The key is to understand which high-fat foods (such as those containing polyunsaturated fats and monounsaturated fats) are good for you. Here are a few to add to your diet.
-
Eggs
Don’t be fooled into thinking you can only eat the egg whites! The yolk actually contains some important health boosters, including choline, vitamins B and D and phytonutrients. For people worried about the cholesterol, take note: a 2018 study published in the journal Heart Asia found that up to one egg daily might actually lower your risk of cardiovascular disease.
-
Avocados
Although a standard avocado has 29 grams of fat, it’s high in oleic acid, which provides quite a few health benefits, including cancer prevention and anti-inflammatory properties. Some research has shown that avocado oil might help prevent diabetes and heart disease.
-
Chia seeds
Although just one ounce of chia seeds contains 8.71 grams of fat, most of that is omega-3 fatty acids, which can help reduce triglycerides and the symptoms of rheumatoid arthritis. The high-fat food may also lower blood pressure.
-
Dark chocolate
This particularly tasty high-fat food has 9 grams of healthy fat, as well as calcium and potassium. Rich in flavonoid antioxidants, dark chocolate is a healthy way to satisfy a craving for sweets after a meal.
-
Nuts
Although most unsalted nuts are very health, reach for almonds (14 grams of fat per ounce), walnuts (18.5 grams of fat per ounce) or Brazil nuts (19 grams of fat per ounce).
-
Flaxseeds
Just two tablespoons of flax seeds give you nearly 9 grams of fat (mostly unsaturated fat) and 5.6 grams of fiber. Sprinkle them on yogurt, mix them into your smoothie or add them to your baked foods to highlight their nutty flavor.
-
Fatty fish
If you like sardines, mackerel, salmon and trout (as well as fresh tuna and herring), load up on these high-fat foods!
