18 High Fat Foods That Are Surprisingly Healthy

One medium-sized avocado contains about 21 grams of fat. The major portion found is monounsaturated fats in the form of oleic acid. Oleic acid helps lower LDL (bad) cholesterol while raising HDL (good) cholesterol, contributing to better overall heart health.

Besides carrying almost 80% fat by calories, they are also the best sources of potassium in the diet supplying 15% of Daily Value per 150-gram serving. They are rich in fiber and are crucial in promoting gut health, digestion, and feelings of fullness.

Fatty fish, like salmon, mackerel, herring, lake trout, sardines, and albacore tuna, are excellent sources of healthy fats, particularly omega-3 fatty acids. Omega-3s possess anti-inflammatory properties to alleviate joint pain and stiffness, benefiting individuals with arthritis and other inflammatory conditions.

These fishes are fully armed with heart-healthy omega-3 fatty acids, high-quality protein, and various minerals and vitamins. For example, one 3-oz serving of fresh mackerel contains approximately 11.8 g of fat and 15.8 g of protein.

Dark Chocolate, a type of chocolate, is another nutritious fatty food that consists of about 65% of the calories and 42.6 g of fat per 100g serving. Other nutrients like potassium, magnesium, and calcium can also be found in notable numbers including 228 mg of Magnesium.

The majority of fats are generated from its cocoa butter which boasts mostly oleic acid similar to one found in the olive oil with benefits like reduced risk of heart disease and improved blood sugar control.

Whole eggs are a recognizable source of protein with 50g serving boasting 5.3 g of fat, of which 1.6 are saturated and just 78kcal. Like avocados, the majority of fat in eggs is monounsaturated and is found mostly in the yellowish part, the yolk.

They are considered nutrients containing high-quality protein having all essential amino acids, vitamins A, D, E, B12, and choline essential for brain and nerve health. One egg possesses about 27% of the daily value of choline in it.

Chia seeds are a tiny nutritional powerhouse containing several beneficial fats, especially alpha-linolenic acid (ALA), a type of omega-3 fatty acid crucial for good health. A 28.35g serving of chia seeds contains about 8.5 g of fats, with most being omega-3s.

Additionally, almost all the carbs included in chia seeds are fiber due to which the vast majority of calories comes actually from fat. Research also suggests that following a supplementary diet with chia seeds assists in lowering blood pressure in people with type-2 diabetes.

Most types of nuts are primarily composed of monounsaturated and polyunsaturated fats, both considered "good" fats for your health. These fats are crucial for brain development and function, supporting memory, and cognitive abilities, and even potentially reducing the risk of neurodegenerative diseases.

They are also high in healthy fiber, vitamin E, and magnesium, a mineral that most people don't get enough of. Nuts like almonds offer approximately 14.1 g of fat in 1 oz, whereas walnuts possess 18.5 g.

Oil pressed from olives is a tremendous source of healthy fats where 14 grams of fat is to be found in just 1 tablespoon of the stuff. It also contains Vitamins, E, K, and potent antioxidants beneficial for good health.

It lowers "bad" LDL cholesterol while raising "good" HDL cholesterol, promoting better heart health. It’s extremely versatile cooking oil and on roasted vegetables and in homemade salad dressings.

Yogurt, a delectable dairy product crafted through milk fermentation with live bacteria cultures, serves as a rich source of protein, calcium, and vital nutrients. Linked to numerous health advantages, yogurt's probiotic content aids in enhancing digestive health, managing weight, and lowering the risk of heart disease.

Its nutrient density and beneficial probiotics make yogurt a versatile and flavorful addition to a balanced diet, supporting overall wellness and vitality.

Ground flaxseed is indeed a powerhouse of healthy fats and other beneficial nutrients containing about 8 grams of fat per ounce. They are a fantastic source of monounsaturated fats, particularly alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.

The ALA helps reduce the risk of heart disease by lowering bad cholesterol and inflammation and also provides substantial support for brain health and cognitive function. Besides, fats, they also contain insoluble and soluble fiber for feeling satiated, digestive health, and stabilizing blood sugar.

Tofu is a beloved food by vegetarians and vegans alike and contains a solid source of healthy fats and plant-based protein. Also known as bean curd, is a soft, white food prepared by coagulating soy milk and pressing the resulting curds into solid blocks. 

The vegan food provides all nine essential amino acids, making it a valuable protein source for vegetarians and vegans. and is often linked to improved heart health and better blood sugar control.

Edamame contains about 5 grams of fat per 100g cooked serving and it includes both monounsaturated and polyunsaturated fats, which are good for your heart. These fats help to lower bad cholesterol and raise good cholesterol.

They're a great source of plant-based protein, fiber, and healthy fats, and they come packed with essential vitamins and minerals. A single cup of shelled edamame provides about 18 grams of protein and 8 grams of fiber, making it a satisfying and filling snack that aids digestive health.

Hemp Seeds are rich in polyunsaturated fats, including omega-3 and omega-6 fatty acids, which are essential for heart health. They also contain only trace amounts of THC, the psychoactive compound found in marijuana, but are safe for consumption.

Packed with a variety of nutrients, hemp seeds offer numerous health benefits and can be easily incorporated into your diet. These nutrients are essential for various bodily functions, such as bone health, muscle function, and energy production.

Chicken thighs are a good source of protein and contain a good amount of healthy monounsaturated fats, especially oleic acid, which is the same type of healthy fat found in olive oil.

Compared to chicken breasts, thighs have a higher fat content, which is monounsaturated, the good kind that helps lower bad cholesterol (LDL) and raise good cholesterol (HDL), promoting heart health.

They may be small but all of the countless varieties of olives are wealthy in fat and flavor. A 1 oz of green olives which is about 14 olives contains about 4 grams of fat content. 

The monosaturated fat present in these olives contains oleic acid crucial for improving insulin sensitivity, aiding in regulating blood sugar levels and potentially reducing the risk of type 2 diabetes. Besides, they are also rich in fibers, vitamins, C, E, K, B6, and potassium, and antioxidants.

The lean turkey contains almost 7% of the monosaturated fats and is lean about 93% of the total composition. This type of fat helps in reducing the risk of heart disease by lowering bad cholesterol (LDL) and raising good cholesterol (HDL).

Besides, the food also contains trace amounts of polyunsaturated fat including the omega-6 and omega-3 fatty acids crucial for brain health, development, and function. Also, it is a good source of vitamins B6, B3, and B12, essential for energy production, nervous system function, and red blood cell formation.

Coconut oil is one of the richest sources of saturated fat, with about 90% of its fatty acids being saturated. It contains a significant proportion of medium-chain triglycerides (MCT), which are metabolized differently in the body compared to long-chain fatty acids.

Because MCTs can increase feelings of fullness and boost calorie expenditure, some research suggests that coconut oil may aid in weight management when consumed in moderation as part of a balanced diet.

Nut butters are rich in healthy fats, including monounsaturated and polyunsaturated fats. These fats are beneficial for heart health, as they can help reduce bad cholesterol levels (LDL) and lower the risk of heart disease. Also, they are rich in proteins, vitamins and minerals, and fibers along with healthy fats.

The combination of healthy fats, protein, and fiber in nut butter may contribute to heart health by helping to lower cholesterol levels, reduce inflammation, and support healthy blood pressure. Peanut butter is an excellent example of nut butter with high-fat source.

Sunflower seeds are a nutritious and delicious snack that can be enjoyed in moderation as part of a healthy diet. Their high content of healthy fats, protein, fiber, vitamins, and minerals makes them a valuable addition to your meals and snacks.

Around 80% of the fat in sunflower seeds is monounsaturated and polyunsaturated fats, these are the "good" fats that can help lower your risk of heart disease, stroke, and type 2 diabetes. They are particularly rich in linoleic acid, a type of polyunsaturated fat that is essential for brain health and function.