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14 Healthy High Fat Foods For Good Fat


Hearing about “fat” triggers instant obesity warnings in our heads. Yet, fats have been downgraded over time. Have you wondered where this notion emerges from?

Fats being seen as unhealthy comes from diet culture. Not all, but some low-fat protein-rich diets stick to the point of fats being unsafe. What makes us believe this?

The ground reality is the label healthy and unhealthy fat has more to do with your lifestyle. The foods you eat and the diets you follow significantly impact your view of fats. However, eating foods with chunks of fats is undoubtedly unhealthy.

Healthy fats are unsaturated fats. These include monounsaturated and polyunsaturated ones. Some examples are fats in a few nuts, omega-3 and omega-6 fatty acids.

When it comes to the role of dietary fats, remember that they are crucial for a healthy lifestyle. They are needed for body weight management. Our body can be a hub of deficiencies in their absence.

Hence, if you are looking for healthy weight loss, then ignoring healthy fat in your diet could be one of the weight loss mistake that one must avoid.

Now, as we know, some fats are required for healthy functioning. So let’s understand how to get them.

Healthy High Fat Foods

List Of Healthy High Fat Foods

Here is a list of healthy high-fat foods for you to count on-

  1. Dark Chocolate

    Dark chocolate is blissful to the tastebuds. But it is here for a reason. It is a rich source[1] of fat which consists of 65% of calories per serving size. Not only this, it is rich in antioxidants.

    These may help you fight free radical damage. Your skin might even look younger with dark chocolate consumption. It gives fiber, iron, magnesium, and numerous other nutrients.

    It is better to opt for dark chocolate with more than 70% cocoa. Any lower levels make it a sugar candy with negligible nutrients. The best part is you are giving healthy treats in disguise to your children.

  2. Fatty Fish

    Fish and fat go hand in hand. Fish are an excellent fat source. You might have come across several articles about the benefits of omega-3 fatty acids.

    These are polyunsaturated fatty acids. They are essential and not produced by the body. The best way to include them in the diet is through oily fish.

    Tuna and salmon will be the top picks you see nearly everywhere. They are delicious and healthy[2] at the same time. Other options open to you are sardines, herring, and trout.

    These fish are also a source of proteins, vitamins, and minerals. They are often linked with cognitive function. Fish intake may improve your brain function, as per this study[3].

    If you are not a fan of fish, you can go for cod liver oil supplements. They may work exceptionally well too.

  3. Cheese

    From your picture-perfect cheese moment to your plate, it finds its happy place. Cheese lovers can enjoy it in peace after reading what’s ahead.

    It is a good source of selenium, phosphorus, and calcium. 24 grams of cheese has nearly 6 grams of protein, almost equal to a glass of milk. Its pros outnumber other dairy products.

  4. Avocados

    Their flexibility to blend in all health requirements and diet plans is amazing. Avocados are exceptional fruits because they are rich in fats and not carbs.

    They are rich in antioxidants. It makes them desirable food items on the list. They are rich in potassium, fulfilling 15% of the daily requirement in 150 grams.

    Their digestive benefits cannot be overlooked. Additionally, they are good for the heart[4]. They are favorable for people on a keto diet. They fulfill much more than what you are looking for.

  5. Nuts And Nut Butter

    Munching on some nuts is more fun knowing they are healthy. The tiny bits offer so much in a bite. Your “good to carry anywhere” friends, nuts are high in monounsaturated fats, as per this paper[5].

    Studies[6] have suggested that people with better nut intake might be at a lower risk of diseases. While some nuts provide antioxidants, others provide vitamins and minerals.

    If you are not a fan of crunch, nut butter is always there. The smoothly blended butter is just as good as the crunchy nuts. It can be used as a spread and still do its job. Some of these nuts are almonds, walnuts, and peanuts.

  6. Eggs

    Eating eggs white is considered healthy. Again, a misleading notion. The yolk may be an extremely healthy component you keep skipping. It has choline, which is essential for the brain.

    It is a good source of fats and cholesterol. According to this study[7], cholesterol present in egg yolk is not unhealthy. Eating eggs as a whole might help you keep full without fearing weight gain.

    It is an extremely healthy snack to satisfy hunger between meals. Moreover, it is a great meal itself.

  7. Seeds

    Some seeds have marked an upward trend in gaining a reputable spot in the health field. Numerous benefits of several[8] seeds are being unfolded through studies.

    Talking about fat, two helpful ones are chia and flax seeds. These are rich in dietary fiber. They are majorly related to weight loss. However, they are high-fat foods.

    An ounce of chia seeds has 11 grams of fat. Some additional benefits one may reap from eating them are low blood pressure, glowing skin, and reduced hunger. The presence of ALA, which has strong antioxidant properties, makes them even more appealing.

  8. Yogurt

    Like most dairy products, yogurt is also rich in fats. Full-fat yogurt is the best one so far for fats. It has probiotics which are great for the gut.

    It may have benefits related to weight management. It may reduce the chances of heart diseases and strokes. Studies[9] have concluded that full-fat dairy products are largely safe.

    But it is necessary to choose yogurt with no added sugar to avoid repercussions.

  9. Tofu

    Highly popular vegan food tofu is also, surprisingly, a great fat source[10]. It may provide up to 9 grams of fat per 100 grams. This soy food has been linked to anti-cancer properties.

    The dietary fiber present in tofu is great for the digestive system. Additionally, it may improve brain function. Brain loss with aging might be reduced with tofu intake.

  10. Edamame

    Leaving out this healthy soybean[11] cannot be justified. Its qualities help secure a spot on the list. Edamame is an excellent plant source of fats.

    It contains[12] about 9 grams of fat per cup. It is also abundant in fiber and proteins. If you think that’s what edamame is limited to, you are wrong.

    It has a long list of benefits like reduced –

    • menopausal symptoms
    • risk of cancer
    • bad cholesterol
    • insulin levels
    • bone loss

The collagen present in it may make your skin flawless. Vitamin E present in it detoxifies your body. You may also experience good sleep and improved muscle movement.

  1. Olives

    Olives are a tiny blend[13] of healthy fats and mouth-watering flavors. They provide vitamin E, iron, and copper. An ounce provides up to 4 grams of fat.

    Olives blend in with delicious recipes. Some healthy snack recipes available like marinated olives and herb-roasted olives make them even more desirable.

  2. Olive Oil

    If olives are a good source of fat, oil has to be better. Olive oil holds a reputable spot as healthy cooking oil. A tablespoon of this oil added to food provides 14 grams of fats.

    Just like olives, it offers several health benefits[14]. Olive oil takes great care of the heart. It is not associated with bad cholesterol like other cooking oils and it also reduces LDL.

    Monounsaturated fats present in it are healthy for humans. Antioxidants help keep skin younger and free radical damage at bay.

    You are unlikely to gain weight due to olive oil. The advantages it offers make it a must-have kitchen essential and cooking partner.

    You can always drizzle some olive oil on your yogurt and salad to add a blend of finesse and health.

  3. Soy Milk

    Don’t feel left out as a vegan. If you cannot opt for dairy products, try this plant-based alternative. Soy milk is exceptionally healthy[15]. It is packed with healthy fats.

    Just like soybeans, it has calcium and vitamin D. It gives around 3.5 grams of fats per cup. You can include it anywhere from your favorite coffee to breakfast cereal.

  4. Coconut

    The creamy and milky texture of coconut gives a hint of the fat content. If you are still wondering, coconut is an incredible[16] fat source. All forms of coconut like coconut oil, milk, water, and dried coconut are high in fat.

    Shredded coconut provides 8 grams of fat per 24 grams. The crispness of flakes can add up to the dishes. Coconut oil can also be used(in limited amounts) in place of olive oil for cooking.


Fats are not necessarily unhealthy. Overeating and trans fats can be bad for you. But we cannot ignore the fact that some fats are essential for healthy existence.

Our body needs healthy fats around 20-35% of total calories daily. These may come in the form of monounsaturated and polyunsaturated fats.

Some healthy sources of fats are coconut, oils, nuts and nut butter, soybean, and dairy products. Always make sure to not restrict fat to an extent that it becomes a deficiency.

Remember, healthy existence demands balanced nutrition. Both more and fewer levels of fat consumption are unhealthy. Overeating in the name of positivity is misleading.

Likewise, don’t be too harsh on yourself for mere beauty standards or anyone’s opinion. Do things the right way. Love your body the way it deserves.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Thea Magrone, Matteo Antonio Russo, and Emilio Jirillo Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications Front Immunol. 2017; 8: 677. Published online 2017 Jun 9. doi: 10.3389/fimmu.2017.00677
  2. Maria Alessandra Gammone, Graziano Riccioni, Gaspare Parrinello, et al. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport Nutrients. 2019 Jan; 11(1): 46.Published online 2018 Dec 27. doi: 10.3390/nu11010046
  3. James J. DiNicolantonio and James H. O’Keefe The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders Nutrients. 2020 Aug; 12(8): 2333.Published online 2020 Aug 4. doi: 10.3390/nu12082333
  4. M Alvizouri-Muñoz, J Carranza-Madrigal, J E Herrera-Abarca, et al. Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels Arch Med Res. Winter 1992;23(4):163-7. Available from: https://pubmed.ncbi.nlm.nih.gov/1308699/
  5. Nuts and seeds Reviewed on: 24-08-2021 Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds
  6. Emilio Ros Health Benefits of Nut Consumption Nutrients. 2010 Jul; 2(7): 652–682.Published online 2010 Jun 24. doi: 10.3390/nu2070652
  7. Jang Yel Shin, Pengcheng Xun, Yasuyuki Nakamura, et al. Egg consumption in relation to risk of cardiovascular disease and diabetes: a systematic review and meta-analysis Am J Clin Nutr. 2013 Jul;98(1):146-59. doi: 10.3945/ajcn.112.051318. Epub 2013 May 15. Available from: https://pubmed.ncbi.nlm.nih.gov/23676423/
  8. Seeds, chia seeds, dried FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  9. J Bernadette Moore, Annabelle Horti, and Barbara A Fielding Evaluation of the nutrient content of yogurts: a comprehensive survey of yogurt products in the major UK supermarkets BMJ Open. 2018; 8(8): e021387.Published online 2018 Sep 18. doi: 10.1136/bmjopen-2017-021387
  10. Tofu, raw, firm, prepared with calcium sulfate FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  11. Soybeans and soy foods Reviewed on: 23-06-2020 Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans
  12. Edamame, frozen, prepared FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  13. Janete Rocha, Nuno Borges, and Olívia Pinho Table olives and health: a review J Nutr Sci. 2020; 9: e57.Published online 2020 Dec 2. doi: 10.1017/jns.2020.50
  14. Lukas Schwingshackl and Georg Hoffmann Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies Lipids Health Dis. 2014; 13: 154.Published online 2014 Oct 1. doi: 10.1186/1476-511X-13-154
  15. Soy milk FDC Published:10/30/2020 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097542/nutrients
  16. Susan Hewlings Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration J Cardiovasc Dev Dis. 2020 Dec; 7(4): 59.Published online 2020 Dec 17. doi: 10.3390/jcdd7040059

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