10 Healthy High-Fat Foods That You Can Eat

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Foods with good fats that help relieve inflammation and take care of your heart.

Not all fats in food are bad. Good or healthy fats are those unsaturated, which can be monounsaturated or polyunsaturated. They are mainly of vegetable origins, such as oils, nuts, and seeds; although there are also some of the animal origins.

“Good” fats are considered beneficial fats because they can improve blood cholesterol levels, relieve inflammation, and stabilize the heart rate explains the Harvard School of Public Health (HSPH).

We give you 10 examples of delicious foods with healthy fats:

Healthy High-Fat Foods


Healthy High-Fat Foods

The chia seeds are the richest plant source of omega-3 fatty acids. They are also a complete protein with the nine essential amino acids that the body cannot produce. As if that were not enough, they provide a large amount of fiber.

Two tablespoons of chia seeds (1 ounce or 28 grams) contain approximately 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat. They also provide calcium, zinc, and copper.


10 Healthy High-Fat Foods That You Can Eat

The salmon is one of the fatty fish, along with sardines and tuna that are rich in Omega-3. Omega-3 fatty acids are an important type of polyunsaturated fat. The body cannot make them, so they must come from food.

Omega-3 helps prevent heart disease and stroke. The American Heart Association recommends eating 2 servings of fish per week.


10 Healthy High-Fat Foods That You Can Eat

Avocado is rich in oleic acid, the same oil present in the olive. Contains 71% monounsaturated fatty acids and 13% polyunsaturated fatty acids. As the fruit ripens, saturated fat decreases, and oleic acid (monounsaturated fat) increases. It is also a fruit rich in vitamins and minerals such as potassium. It is healthy for the heart, skin, eyesight, and memory.

Olive oil

10 Healthy High-Fat Foods That You Can Eat

Olive oil has a high content of monounsaturated fatty acids (75% by volume). When monounsaturated fats are consumed instead of saturated fats, the good fats help lower “bad” LDL cholesterol. In addition, olive oil has antioxidant and anti-inflammatory properties.



The egg has a high nutritional value and fat in moderate quantity (around 5 grams). They are mainly good fats.

Contributes proteins, vitamins, minerals, and carotenoids like lutein and zeaxanthin, both of which prevent eye problems. An egg provides 174 calories and upon reaching the stomach generates a sensation of gastric fullness, which makes us eat less throughout the day, say specialists from the National Autonomous University of Mexico.

Peanut butter

10 Healthy High-Fat Foods That You Can Eat

Peanuts have healthy fats. It also provides protein, vitamins (as vitamin E), minerals, and fiber.

They give you energy and provide satiety, which reduces the temptation to snack and also promotes metabolism.

Eat peanuts can help prevent cognitive decline like the disease of Alzheimer’s.


10 Healthy High-Fat Foods That You Can Eat

The almonds contain a high amount of unsaturated fats. They also contain phytonutrients that support gut health by supporting the growth of beneficial gut microbes. They are also rich in vitamin E, fiber, and biotin. They have minerals like calcium, phosphorus, and magnesium.

Unsweetened plain yogurt

10 Healthy High-Fat Foods That You Can Eat

The amount of fat in yogurt depends on the type of milk it is made from. Contains saturated fat and monounsaturated fat. Yogurt contains dairy trans fats that, unlike the trans fats in processed products, are considered beneficial, according to Healthline.

The Benefits of yogurt health focus on your live bacteria content. It is also rich in protein, calcium, and phosphorus.


10 Healthy High-Fat Foods That You Can Eat

Flax is rich in fiber and omega-3 fatty acids, as well as in phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of good fats, 2 grams of dietary fiber, and 37 calories.


sesame oil

Sesame seeds provide proteins, vitamins, and antioxidants. Their fats are healthy and they also provide fiber. You can consume its oil or add the seeds directly to your food to give them more flavor.

Eating foods with good fats in place of saturated fats such as butter, lard or fatty meat is healthy for your heart and benefits your whole body.

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