In the past, fat was often villainized as a dietary evil. However, recent studies have shown that fat, including saturated fat, isn’t as harmful as once believed. As a result, many healthy foods that are high in fat are now being recognized for their nutritional value. In this article, we’ll explore five high-fat foods that are incredibly healthy and nutritious.
1. Nuts
Nuts, specifically tree nuts like almonds, cashews, and walnuts, are not only rich in healthy fats but also high in fiber and a good plant-based source of protein. They are generally high in vitamin E and magnesium, a mineral that is reportedly the second most common deficiency in the developed world after vitamin D.
Studies have shown that people who regularly consume nuts tend to be healthier and have a lower risk of various diseases, including heart disease and type 2 diabetes. Despite being high in calories, those who eat nuts the most appear to be the leanest and have a lower risk of obesity in the long run.
2. Extra Virgin Olive Oil
Extra virgin olive oil is a high-fat food that is widely recognized as healthy. It is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits in long-term studies. Extra virgin olive oil contains good amounts of vitamins E and K and is loaded with antioxidants that fight inflammation and help protect LDL particles in the blood from oxidation.
Consuming extra virgin olive oil has been shown to lower blood pressure, improve cholesterol markers, and provide numerous other benefits related to heart disease risk.
3. Avocados
Avocados are unique among fruits because, instead of primarily containing carbs, they are loaded with healthy fats. In fact, avocados are about 77% fat by calories, making them even higher in fat than most animal foods. The main fatty acid in avocados is oleic acid, a monounsaturated fat that is also the predominant fatty acid in olive oil and is associated with various health benefits.
Avocados are also one of the greatest sources of potassium in the diet and a great source of fiber. Despite being high in fat and calories, one study found that people who eat avocados tend to weigh less and have less belly fat than those who don’t.
4. Whole Eggs
Whole eggs were once considered unhealthy because the yolks are high in cholesterol and fat. However, new studies have shown that the cholesterol in eggs does not significantly influence blood cholesterol levels in most people. Whole eggs are a nutrient-dense food, containing a little bit of almost every single nutrient we need, most of which is found in the yolk.
Eggs also contain powerful antioxidants that protect the eyes and lots of choline, a brain nutrient that 90% of people don’t get enough of. Due to their high protein content, eggs can be considered a weight-loss-friendly food. Studies have shown that people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight.
5. Dark Chocolate
Dark chocolate is a rare health food that actually tastes incredible, despite being quite high in fat, which accounts for around 65% of its calories. Dark chocolate is healthy because it is 11% fiber and contains over 50% of the recommended daily allowance (RDA) for iron, magnesium, copper, and manganese. It is also loaded with antioxidants, outranking even blueberries in some studies.
There are studies linking dark chocolate consumption to a wide spectrum of health benefits, particularly heart health. Research shows that those who eat dark chocolate five or more times per week are less than half as likely to die from heart disease compared to people who don’t eat dark chocolate at all.
Frequently Asked Questions
1. Are all high-fat foods healthy?
No, not all high-fat foods are healthy. It’s essential to focus on consuming healthy fats from whole food sources, such as those mentioned in this article, rather than processed foods high in unhealthy fats like trans fats.
2. Can I eat unlimited amounts of these healthy high-fat foods?
While these high-fat foods are nutritious, they are still calorie-dense. It’s important to consume them in moderation as part of a balanced diet to maintain a healthy weight.
3. Should I avoid low-fat or fat-free products?
Not necessarily. Some low-fat or fat-free products can be part of a healthy diet. However, it’s crucial to read labels carefully, as some of these products may contain added sugars or other unhealthy ingredients to compensate for the removed fat.
In conclusion, the healthy high-fat foods mentioned in this article – nuts, extra virgin olive oil, avocados, whole eggs, and dark chocolate – are just a few examples of the many nutritious options available. By incorporating these foods into a balanced diet, you can reap the benefits of healthy fats while enjoying delicious and satisfying meals.