Healthy Food 4U

Fats;

1. Avocados

The avocado is different from most other fruits.

Whereas most fruits primarily contain carbs, avocados are loaded with fats.

In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods (3).

The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits (4, 5Trusted Source).

Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food.

They're also a great source of fiber, and studies have shown that they can lower LDL cholesterol and triglycerides, while raising HDL (the "good") cholesterol (6Trusted Source, 7Trusted Source, 8Trusted Source).

Even though they are high in fat and calories, one study shows that people who eat avocadostend to weigh less and have less belly fat than those who don't (9Trusted Source).

2. Cheese

Cheese is incredibly nutritious.

This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese.

It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients (10).

It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk.

Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes (11Trusted Source).

3. Dark Chocolate

Dark chocolate is one of those rare health foods that actually taste incredible.

It is very high in fat, with fat at around 65% of calories.

Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese (12).

It is also loaded with antioxidants, so much that it is one of the highest scoring foods tested, even outranking blueberries (13).

Some of the antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized (14, 15Trusted Source).

Studies also show that people who eat dark chocolate 5 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 (16Trusted Source, 17Trusted Source).

There are also some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun (18, 19Trusted Source).

Just make sure to choose quality dark chocolate, with at least 70% cocoa.

4. Whole Eggs

Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.

In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat (20).

However, new studies have shown that cholesterol in eggs doesn't affect the cholesterol in the blood, at least not in the majority of people (21Trusted Source).

What we're left with is one of the most nutrient dense foods on the planet.

Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need.

They even contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don't get enough of (22Trusted Source, 23).

Eggs are also a weight loss friendly food. They are very fulfilling and high in protein, the most important nutrient for weight loss (24Trusted Source).

Despite being high in fat, people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight (25Trusted Source, 26Trusted Source).

The best eggs are omega-3 enriched or pastured. Just don't throw away the yolk, that's where almost all the nutrients are found.

5. Fatty Fish

One of the few animal products that most people agree is healthy, is fatty fish.

This includes fish like salmon, trout, mackerel, sardines and herring.

These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.

Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases (27Trusted Source, 28, 29Trusted Source).

If you can't (or won't) eat fish, then taking a fish oil supplement can be useful. Cod fish liver oil is best, it contains all the omega-3s that you need, as well as plenty of vitamin D.

6. Nuts

Nuts are incredibly healthy.

They are high in healthy fats and fiber, and are a good plant-based source of protein.

Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don't get enough of.

Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases. This includes obesity, heart disease and type 2 diabetes (30Trusted Source, 31Trusted Source, 32).

Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.

7. Chia Seeds

Chia seeds are generally not perceived as a "fatty" food.

However, an ounce (28 grams) of chia seeds actually contains 9 grams of fat.

Considering that almost all the carbs in chia seeds are fiber, the majority of calories in them actually comes from fat.

In fact, by calories, chia seeds are around 80% fat. This makes them an excellent high-fat plant food.

These aren't just any fats either, the majority of the fats in chia seeds consists of the heart-healthy omega-3 fatty acid called ALA.

Chia seeds may also have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects (33Trusted Source, 34Trusted Source).

They are also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with minerals.

8. Extra Virgin Olive Oil

Another fatty food that almost everyone agrees is healthy, is extra virgin olive oil.

This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits (35, 36Trusted Source).

Extra virgin olive oil contains vitamins E and K, and is loaded with powerful antioxidants.

Some of these antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized (37Trusted Source, 38Trusted Source).

It has also been shown to lower blood pressure, improve cholesterol markers and have all sorts of benefits related to heart disease risk (39).

Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.

9. Coconuts and Coconut Oil

Coconuts, and coconut oil, are the richest sources of saturated fat on the planet.

In fact, about 90% of the fatty acids in them are saturated.

Even so, populations that consume large amounts of coconut do not have high levels of heart disease, and are in excellent health (40Trusted Source, 41Trusted Source).

Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids.

These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies (42Trusted Source).

Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day (43Trusted Source, 44Trusted Source).

Many studies show that these types of fats can have benefits for people with Alzheimer's, and they have also been shown to help you lose belly fat (45Trusted Source, 46Trusted Source).

10. Full-Fat Yogurt

Real, full-fat yogurt is incredibly healthy.

It has all the same important nutrients as other high-fat dairy products.

But it's also loaded with healthy, probiotic bacteria, that can have powerful effects on your health.

Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity (47Trusted Source, 48Trusted Source, 49Trusted Source).

Just make sure to choose real, full-fat yogurt and read the label.

Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.

It is best to avoid those like the plague.