14 High-Fat Foods That Are Actually Healthy

Foods with healthy fats
Credit: Envato Elements

Are Fats Really That Bad For You?

For years, fat got a bad reputation, with people assuming that eating fat meant gaining weight or harming heart health. But not all fats are bad! In fact, some high-fat foods are packed with nutrients that support brain function, heart health, and even weight management. The key is knowing which fats to eat and which to avoid. Here are 14 high-fat foods that are actually good for you.

1. Avocados

Avocados
Credit: Envato Elements

Avocados are one of the healthiest high-fat foods you can eat. They are rich in monounsaturated fats, which support heart health by lowering bad cholesterol levels. They also provide fiber, potassium, and folate, making them great for digestion and overall health. Unlike most fruits, which are high in carbs, avocados are packed with healthy fats that keep you full and satisfied.

2. Nuts (Almonds, Walnuts, Cashews, Pistachios)

Nuts
Credit: Envato Elements

Nuts are loaded with healthy fats, protein, fiber, and antioxidants. Almonds are high in vitamin E, walnuts are rich in omega-3 fatty acids, and cashews provide magnesium, which supports muscle function and heart health. Despite their high fat content, studies show that eating nuts can actually help with weight management by keeping you full longer.

3. Extra Virgin Olive Oil

Olive Oil
Credit: Envato Elements

A staple in the Mediterranean diet, extra virgin olive oil is packed with monounsaturated fats and powerful antioxidants that protect your heart and reduce inflammation. Drizzling olive oil on salads, roasted vegetables, or bread is an easy way to get its health benefits. Just make sure to choose cold-pressed, extra virgin varieties for the highest quality.

4. Fatty Fish (Salmon, Mackerel, Sardines, Tuna)

Fish
Credit: Envato Elements

Fatty fish are one of the best sources of omega-3 fatty acids, which support brain function, reduce inflammation, and promote heart health. Salmon, sardines, and mackerel are particularly high in these healthy fats, plus they’re rich in protein and vitamin D, making them an excellent addition to any diet.

5. Dark Chocolate

Dark Chocolate
Credit: Envato Elements

Yes, chocolate can be healthy! Dark chocolate (at least 70% cocoa) is loaded with healthy fats, antioxidants, fiber, and magnesium. It has been linked to lower blood pressure and improved heart health. Just be sure to choose high-quality dark chocolate with minimal added sugar.

6. Whole Eggs

Eggs
Credit: Envato Elements

Eggs used to get a bad rap because of their cholesterol content, but research has shown that dietary cholesterol doesn’t necessarily raise blood cholesterol levels. Eggs are high in healthy fats, protein, and essential nutrients like choline, which supports brain health. Plus, they’re incredibly versatile and budget-friendly.

7. Cheese

Cheese
Credit: Envato Elements

Cheese is often seen as unhealthy, but it’s actually packed with healthy fats, calcium, protein, and vitamin B12. The fats in cheese support brain function and can help keep you full. Just be mindful of portion sizes, as cheese is calorie-dense.

8. Coconut Oil

Coconut Oil
Credit: Envato Elements

Coconut oil contains medium-chain triglycerides (MCTs), which are quickly absorbed by the body and used for energy rather than stored as fat. Some studies suggest that coconut oil may support brain function and boost metabolism. It’s great for cooking at high temperatures due to its stability, but it should be consumed in moderation.

9. Chia Seeds

Chia Seeds
Credit: Envato Elements

Chia seeds are tiny but powerful. They contain omega-3 fatty acids, fiber, and protein, making them great for digestion and heart health. These seeds absorb liquid and form a gel-like consistency, which can help keep you full longer. Add them to smoothies, oatmeal, or yogurt for an easy nutritional boost.

10. Full-Fat Yogurt

Full-Fat Yogurt
Credit: Envato Elements

Unlike fat-free or low-fat versions, full-fat yogurt contains probiotics, protein, and healthy fats that support gut health and digestion. Studies show that full-fat dairy is linked to better heart health compared to processed, low-fat dairy products that often contain added sugar.

11. Peanut Butter

Peanut Butter
Credit: Envato Elements

Peanut butter is a great source of healthy fats, protein, and fiber. The monounsaturated and polyunsaturated fats in peanut butter support heart health, while the protein helps with muscle growth and satiety. Just be sure to choose natural peanut butter without added sugar or hydrogenated oils.

12. Flaxseeds

Flaxseeds
Credit: Envato Elements

Flaxseeds are another excellent source of omega-3 fatty acids, fiber, and lignans (antioxidants that support heart health). Ground flaxseeds are easier for the body to absorb than whole ones. Sprinkle them on yogurt, oatmeal, or smoothies to add a dose of healthy fats to your diet.

13. Tofu and Other Plant-Based Fats

Tofu
Credit: Envato Elements

Tofu and tempeh are great sources of healthy plant-based fats and protein, making them a fantastic option for vegetarians and vegans. They contain isoflavones, which may support heart health and hormone balance. When prepared well, tofu can take on any flavor and be used in savory or sweet dishes.

14. Almond Butter

Almond Butter
Credit: Envato Elements

Like peanut butter, almond butter is a fantastic source of monounsaturated fats, vitamin E, and magnesium. It’s a great alternative for those who are allergic to peanuts and works well as a spread, in smoothies, or drizzled over fruit.

Final Thoughts

Not all fats are bad! The key is to focus on healthy sources of fat like those found in nuts, seeds, avocados, and fish. These foods not only keep you full and satisfied but also support brain health, heart health, and overall well-being. So instead of avoiding fats, make sure you’re eating the right ones.