12 healthful high-fat foods
1. Avocado
Research suggests that oleic acid acts as an anti-inflammatory and may play a role in cancer prevention. Studies on animals indicate that avocado oil protects against heart disease and diabetes.
Avocados are high in fiber, with one fruit providing 13.5 gm of the recommended 25 gm for females and 38 gm for males per day. Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium.
How can I add avocado to my diet?
- Use avocado in salads or to replace less healthful saturated fats, such as mayonnaise and butter.
2. Chia seeds
Although they are small in size, chia seeds are rich in several nutrients. One ounce (oz) of the seeds contains 8.71 gm of fat, much of which is made up of omega-3 fatty acids. Chia seeds are, in fact, one of the best plant-based sources of omega-3.Omega-3 can relieve rheumatoid arthritis symptoms and reduce triglycerides in the blood, according to the National Center for Complementary and Integrative Health.
A 2014 study suggests that chia seed flour can lower blood pressure in people with high blood pressure.
Chia seeds also provide antioxidants, fiber, protein, iron, and calcium.
How can I add chia seeds to my diet?
- Use chia seeds in smoothies, soak them overnight for a ready-made breakfast, or mix them with water to make a vegan egg-replacement in cooking.
3. Dark chocolate
Eating just 1 oz of dark chocolate can be enough to stave off sweet cravings, while providing a good amount (9 g) of healthful fat, as well as other nutrients, such as potassium and calcium. Dark chocolate also contains 41 milligrams (mg) of magnesium, which is approximately 13 percent of the recommended dietary allowance (RDA) for adult females.Dark chocolate is also very rich in flavonoid antioxidants, with one test reporting that cocoa powder contains even more antioxidants than blueberry powder.
Some research suggests that eating dark chocolate lowers the risk of heart disease in people in the United States. Participants who ate chocolate 5 or more times a week had the lowest risk of all those studied of developing cardiovascular disease.
According to a 2012 study carried out on older people with mild cognitive difficulties, eating dark chocolate may also improve brain function.
How can I add dark chocolate to my diet?
- Select good-quality dark chocolate — at least 70 percent cocoa — to ensure a high level of flavonoids.
4. Eggs
Eggs are a popular source of protein, especially for vegetarians. Traditionally, people believed that egg whites were the more healthful part, but the egg yolk actually contains several important nutrients. Each 50 gm hard-boiled egg boasts 5.3 g of fat, 1.6 of which are saturated, and just 78 calories.The yolk also contains Vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein.
While older studies have suggested that eggs increase cholesterol, newer research disputes this. A 2018 study carried out on Chinese adults, for example, reported that up to 1 egg a day might lower the risk of cardiovascular disease.
How can I add eggs to my diet?
- Start the day off with a vegetable-packed omelet, or top a pasta dish with a poached egg to add some protein and healthful fats to an otherwise carbohydrate-heavy dinner.
5. Fatty fish
Fatty fish are packed with unsaturated and omega-3 fatty acids that play an important role in heart and brain health. The American Heart Association recommend that people eat 2 servings of fatty fish each week. Options include:- fresh (not canned) tuna
- herring
- mackerel
- salmon
- sardines
- trout
Avoid high-mercury fish, such as shark, swordfish, King mackerel, and tilefish. To avoid overexposure, stick to 12 ounces (2 average meals) of fish and shellfish weekly.
How can I add fatty fish to my diet?
- Serve baked fish with rice and vegetables, enjoy tuna in sushi rolls, or flake warm salmon over a salad.
6. Flaxseeds
Flaxseeds provide omega-3 fatty acids and a healthful dose of fiber at the same time. Each 2 tablespoon serving contains almost 9 g of fat, which is almost entirely unsaturated, and 5.6 g fiber.The fiber content can increase the feeling of fullness and may reduce cholesterol. Flaxseeds are also very rich in lignans, a type of plant compound that has estrogen and antioxidant effects.
Research suggests that high intakes of dietary lignans may decrease cardiovascular disease risk in some people, but more research is needed to confirm it.
How can I add flaxseeds to my diet?
- Blend flaxseeds into a smoothie, sprinkle them on yogurt or oatmeal or use them in baked goods for a nutty flavor.
7. Nuts
Nuts have many benefits, according to several studies. They are rich in healthful fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols that may help prevent cardiovascular disease and type 2 diabetes.A 5-year study of more than 373,000 people, published in the European Journal of Nutrition, reported that people who eat nuts regularly are less likely to gain weight or become overweight or obese in the longer term.
There is approximately 14 gm of fat in 1 oz of almonds, 19 gm in Brazil nuts, and 18.5 gm in walnuts. It is best to eat a variety of unsalted nuts to reap the benefits, as each type of nut has a slightly different nutrient profile.
How can I add nuts to my diet?
- Enjoy nuts as a snack or toss them in salads for a flavorful crunch.
8. Nut and seed butter
Enjoy the benefits of nuts and seeds in a spreadable form by using nut butter. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats.These delicious spreads can be high in calories, however, so try not to eat more than 2 tablespoons per serving.
How can I add nut butters to my diet?
- Choose a nut butter that is free from added sugar, salt, and oil, and spread it on rice cakes, bread, or sliced apple.
9. Olives
Recent research reports that a compound in olives called oleuropein may help prevent diabetes.
Researchers found that Oleuropein helped the body secrete more insulin, while also purifying a molecule called amylin that contributes to diabetes development.
Olives can be high in sodium, though, so 5 large or 10 small olives are considered a standard portion.
How can I add olives to my diet?
- Olives are extremely versatile — people can eat them as a snack, make them into a tapenade, or toss them into whole grain and pasta dishes.
10. Olive oil
Extra-virgin olive oil is full of monounsaturated fats that are good for heart health. It also contains vitamin E, vitamin K, and potent antioxidants. Extra-virgin olive oil has associations with a lower risk of heart disease and death in those with a high risk of developing cardiovascular disease.How can I add olive oil to my diet?
- Use olive oil regularly, but sparingly, in cooking and dressings — a single tablespoon contains 14 g of fat and 120 calories.
11. Tofu
Tofu is a complete plant protein and a good source of monounsaturated and polyunsaturated fats. A 100gm serving of firm tofu provides just over 4 g of fat. This amount of tofu also provides one-quarter of a person's daily calcium intake, along with 11 g of protein.How can I add tofu to my diet?
- Replace red meat with tofu in many meals to reduce saturated fat intake. Also, use tofu to increase the protein content of vegetarian stir-fries and curries.
12. Yoghurt
Full-fat natural yogurt contains good probiotic bacteria to support gut function. Regularly eating yogurt may reduce weight gain and obesity and improve heart health, according to observational studies.Research published in 2016 found that consuming yogurt five or more times a week may reduce high blood pressure in women by 20 percent.
Choose full-fat natural or Greek yogurt and avoid those that have added sugar.
How can I add yogurt to my diet?
- Enjoy yogurt with nuts, seeds, and fresh fruit as a healthful breakfast, snack, or dessert or smoothie.