The Top 10 Healthy High Fat Foods

The Top 10 Healthy High Fat Foods

A vast number of people associate weight gain with eating high-fat foods. This is very far from the truth where it is in fact added sugars and carbs which lead to an increase in weight.

It isn’t only an increase in weight which becomes a problem. People tend to become sicker as a result of these over-processed types of food.

eating high-fat foodsThe highest fat foods are now found to be healthier for the body, and a good few have returned back to the superfood list. All mentioned here can be used as part of an effective diet plan and are all sources of good fat.

Dark Chocolate

This has to be the top of the healthy fats list as it tastes the best. Dark chocolate, when eaten in moderation, provides over 50% of the RDA for magnesium, iron, manganese, and copper. It is also packed full of antioxidants and ranks higher than blueberries.

It has been found that if a person eats a portion of dark chocolate 5 times per week. They are less likely to die from heart disease compared to people who don’t.

Whole EggsWhole Eggs

It used to be that eggs were kicked of the healthy fats list as the yolks were high in fat and cholesterol.

Since then it has been found a single egg can contain 212mg of cholesterol which is 71% of the RDA while just over 60% of its calories come from fat. The change for eggs has come about as the cholesterol doesn’t affect the cholesterol in the blood.

Eggs are a great weight loss food as they are packed full of protein and many other nutrients.


This is one of the best natural fat foods as each slice takes a cup of milk to produce. It is highly nutritious and contains plenty of calcium, vitamin B12, selenium and phosphorous among others.

One slice also contains almost 7 grams of protein which is equal to a glass of milk. There are also other health benefits from cheese due to the fatty acids it contains, and one of the most common illness being type 2 diabetes.


Fatty FishFatty Fish

Almost everyone who has studied levels of fat and their benefit all agrees fatty fish is one of the best good fats foods you can eat. A few fatty fish are as follows:

  • Herring
  • Mackerel
  • Sardines
  • Trout
  • Salmon

All these are packed full of omega-3 fatty acids and are fantastic sources of protein along with numerous other nutrients.

Chia Seeds and Flax Seeds

Like fish, these are excellent sources of omega-3. However they are plant-based. These have anti-inflammatory benefits and contain lignans which might aid in reducing cholesterol. They are also packed full of heart-healthy fiber.

Chia seeds are comprised of around 80% fat by calories. With their health benefits, it’s easy to see why they are at the top of the superfood list.


This can include nut butter as long as they don’t have any other additives. Most varieties are full of healthy fats and natural fiber which makes them one of the best plant-based sources of protein and one of the best high-fat foods.

Nuts come full of vitamin E and are crammed full of magnesium which a lot of people miss in their diets. Nuts and nut butter can help the fight against obesity, type 2 diabetes, and heart disease.

The healthiest varieties include:

  • Macadamia
  • Walnuts
  • Almonds
  • Many others

Extra Virgin Olive Oil

Out of all the foods high in fat Extra Virgin Olive oil ranks as number one. It is full of vitamin E, K and is a powerhouse of antioxidants.

It can help with inflammation and lower blood pressure while improving cholesterol levels and many other heart-related diseases.

It should be noted, there are other olive oils which are not Extra Virgin. Although these can have health benefits, they are extracted by chemical means rather than being pressed. Unless it is Extra Virgin, it should be avoided.

Coconut Oil and CoconutsCoconut Oil and Coconuts

These contain the wealthiest sources saturated fat out of any other food on the planet. Such is the level, around 90% of the fatty acids they contain are of the saturated variety. It is seen that any population which consumes large amounts of coconut have lower levels of heart disease.

The fats in coconut vary from many other fats as they consist of medium-chain fatty acids. These are shown to be antimicrobial and can help protect the digestive tract from harmful bacteria.


These are one of the best healthy fat sources you can find. Unlike other fruits they don’t come packed with carbs they come packed with fats instead. They contain over 77% calories from fat which places them as one of the vegetables highest in fat.

Avocados have been shown to lower cholesterol and triglycerides while at the same time increasing HDL levels which are the good cholesterol.

They are also packed with fiber, and people who eat them on a regular basis tend to have less belly fat than those who don’t. Many of these benefits come from the fact they are one of the few foods high in monounsaturated fats.

Full-Fat YogurtFull-Fat Yogurt

Last on the list is another tasty high-fat food. It comes with all the same nutrients as other dairy products while being full of healthy probiotic bacteria. These can have a positive effect on your health as they take care of the digestive system.

When searching for full-fat yogurt, you need to check the labels as a great deal are labeled as low-fat.

The problem here is it is the fat which makes yogurt tasty. Manufacturers replace fat with added sugars to bring the taste back up to a decent level.

Yogurt labeled as low-fat aren’t healthy and should be avoided.

All of the high-fat foods above should be eaten as part of a healthy diet. While the fat in them won’t lead to an increase in weight, they tend to come with higher calories.

All these can be varied throughout your meals to offer the best high-fat foods you can find.

About the author

Robert Hudson

I'm Robert Hudson aka Robbo, a personal trainer for over 10 years. I love helping people get into the best shape of their lives - the fastest and healthiest way possible.

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