12 Healthy High-Fat Foods You Should Be Eating More Often
Updated: Nov. 05, 2020
Good-for-you fats include monounsaturated fats and omega-3 fats—and certain high-fat foods are considered beneficial because of the vitamins, minerals and other nutrients they contain. Looking for an excuse to eat foods with fat? These dozen high-fat foods are actually good for you!
Peanut butter
“If you’re like me, you think peanut butter is important stuff,” says Dana Angelo White, MS, RD, author of The Healthy Instant Pot Cookbook. “It’s a heart-healthy food that seems decadent but is actually healthy and satisfying.” White suggests choosing a nut butter with a minimal ingredient list—so just peanuts and salt, when possible. “Slathered onto a banana, peanut butter is a great pre-workout snack, and it can also be combined with rice vinegar, garlic and low-sodium soy sauce to make a dipping sauce for grilled chicken or sautéed tofu,” she says.
Black olives
“I love them, and they love you,” says Joan Salge Blake, EdD, RDN, a clinical professor of nutrition at Boston University and host of the health and wellness podcast SpotOn!. “While black olives are about 90 percent fat, it’s the healthy fat! I add them to salad because they also add fibre.”
Avocado
“Nearly all the fat in avocado is the monounsaturated type, which is heart-healthy,” says Elizabeth Ward, MS, RDN, a dietitian in Boston. “Avocado is naturally low in sodium and rich in potassium, so it helps with blood pressure control. It also supplies several B vitamins, as well as vitamin E and vitamin K.”
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Salmon
This seafood is known for the EPA and DHA omega-3 fatty acids it provides. “Salmon combines lean protein with healthy fat,” notes Heather Steele, RD, a dietitian in Tulsa, Oklahoma. “Omega-3s can help with inflammation and also with reducing your risk of chronic disease.”
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Cheese
Yup, cheese is on the list of beneficial high-fat foods! “Few foods are more satisfying and delicious than cheese—especially a full-fat, naturally aged one,” says Regan Jones, RDN, a dietitian in Augusta, Georgia and host of the podcast This Unmillennial Life. “The richness pairs so well with fruits and veggies, two food groups most of us need to eat more of. Plus, as a rich source of calcium and protein, cheese actually offers a nutrient boost to any meal.” Remember to eat cheese in moderation—i.e., a 1-ounce portion or less.
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Olive oil
“This is my favourite heart-healthy fat,” says Bonnie Nasar, RDN, a dietitian in Freehold, New Jersey. “It is a staple of the Mediterranean diet. Extra-virgin olive oil can be drizzled onto salads and cooked vegetables—and even used in baked goods.”
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Eggs
One of the top high-fat foods, eggs are full of good-for-you nutrients, including the eye-helping carotenoids lutein and zeaxanthin. “I cook seven or so at a time and eat a hard-cooked one with breakfast or lunch,” says Judy Barbe, RD, a dietitian in Casper, Wyoming. “Eggs are easy and economical, and their protein and fat make them a go-to food.”
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Dark chocolate
Good news! Dark chocolate is one of the top high-fat foods. “Most of us don’t think of chocolate as a health food, but it provides that perfect little treat when eaten in moderation,” says Cassidy McCandless, MS, RDN, a dietitian in Quincy, IL. “Dark chocolate also provides trace nutrients like copper and selenium, while being an excellent source of antioxidants.”
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Greek yogurt
“One of my favourite fats is full-fat Greek yogurt,” says Leanne Ray, MS, RDN, a dietitian in Denver. “Regular Greek yogurt is so much more satisfying to me than the non-fat variety, so it holds me over for hours when I eat it for breakfast. I also love Greek yogurt for its hefty amount of protein and calcium.”
If you don’t eat yogurt every day, this might convince you to start.
Algae oil
Here’s another oil to eat more of. “This is a healthy fat that has a light, neutral flavour and a high smoke point up to 485°F,” says Toby Amidor, MS, RD, a dietitian in New York City, who recommends Thrive Algae Oil. “It has the highest level of monounsaturated fat of any cooking oil—one Tablespoon provides 13 grams of monounsaturated fat, the same amount you’d find in an avocado,” says Amidor, a nutrition partner with Thrive Algae Oil. “Algae oil is also a sustainable cooking oil, with a low carbon and water footprint.”
Discover the healthiest cooking oils, according to food experts.
Flax seeds
“I add ground flax seeds to my baking because I love knowing that I’m getting an added boost of fibre and anti-inflammatory ALA omega-3s,” says Jean LaMantia, RD, a dietitian in Toronto. “Worried about phytoestrogens in flax? Don’t be. In research, these compounds have been shown to be protective against hormone-positive cancers, such as breast cancer.”
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Cashews
“A combination of heart-healthy monounsaturated fats and protein make cashews a filling snack option,” says Cassidy Reeser, RDN, a dietitian in Atlanta. “Cashews are also a good source of magnesium, which plays an important role in heart and bone health. The high-fat content of cashews makes them great for blending into creamy sauces or vegan cheeses.”
Amy Gorin is a freelance writer, registered dietitian, and owner of Amy Gorin Nutrition in the New York City area. Connect with her on Instagram, Facebook, Twitter, and Pinterest.
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