Top 15 Healthy High Fats Foods to Eat

Top 15 Healthy High Fats Foods to Eat

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Top 15 Healthy High Fats Foods to Eat

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About Healthy Fats

Fat often gets a negative review for being the main cause of obesity. The truth is far from it though – it is lack of restraint, poor eating habits, no exercise and unbalanced diets which result in an unhealthy physique. There are different kinds of fats, the 4 being polyunsaturated, monounsaturated, saturated and trans fats.

While all of them have the same amount of energy, they have different chemical composition, which changes how they affect the body. Saturated fats should be eaten in moderation because they increase LDL and cholesterol, which ends up being deposited in the blood vessels. Trans fats are artificially created by partially hydrogenating oils which gives them desirable traits. They should be avoided, as they are the main source for unhealthy fats. Packaged biscuits, crisps, margarine and such foods contain trans fats. Read more about the types of fats here. To keep a balanced diet, following are the best sources for adding healthy fats in diet.

Healthy High Fats Food

1. Avocados

Avocados are often listed among the top foods containing healthy fats, but are not easily available in most countries, especially the Middle Eastern ones. Just one medium sized avocado contains close to 23 grams of mostly monounsaturated fats, has zero sodium and covers 40 percent of daily fiber intake. It also contains lutein, which in an antioxidant and promotes good eyesight.

Best ways to eat it: Avocados can be eaten straight as they are or pureed to be applied on toast.

2. Walnuts

Walnuts are also among the most easily available and goods sources of fats. They can be easily stored as dry fruits, can be carried around for immediate snacking and are not messy to eat. The bite sized dry fruits are shaped like a brain and are known to stimulate long-term memory of the brain. They are full of omega-3 fatty acids which are good fats and are recommended by doctors. 100 grams of walnuts contains 65 grams of fats, which makes them the perfect food to snack on and fulfill the RDI.

Best ways to eat it: Walnuts can be eaten as they are or roasted. They can be chopped and added in numerous dishes such as chocolate, halwa, cakes, ice cream and protein bars. Their oils can be used to substitute those which are used in foods. Avoid using them for frying.

3. Almonds

Almonds are also dry fruits which are easily obtainable, can be stored and eaten without a mess. They are also good for boosting memory vitamin A and B complex and essential minerals. Almond milk has become a common grocery item over the years because even lactose intolerant people can drink it. It enables them to enjoy milk and milk based foods without having to suffer from allergic reactions owing to medical complication which inhibits milk digestion. Almonds are rich in good fats with 50 grams per 100 gram serving.

Best ways to eat it: Pistachios can be eaten as they are or roasted. They can be chopped and added in numerous dishes such as chocolate, halwa, cakes, ice cream and protein bars. Their oils can be used to substitute those which are used in foods. Avoid using them for frying.

4. Pistachios

Pistachios are dry fruits which are loaded with lutein, zeaxanthin and carotenoids as well as healthy fats which fight free radicals and promote good eyesight. They have a hard, dry shell on them which requires shelling to obtain the nut within. It protects them from moisture and increases their longevity for greater shelf life.  Pistachios have 45 grams of fats per 100 gram serving.

Best ways to eat it: Pistachios can be eaten as they are or roasted. They can be chopped and added in numerous dishes such as chocolate, halwa, cakes, ice cream and protein bars. Their oils can be used to substitute those which are used in foods. Avoid using them for frying.

5. Butter

Before bashing butter for being fattening, let us analyze the daily lifestyle of an average person. The modern desk jobs have forced people to sit for long hours, which reduces the metabolism and forces the body to start storing excess calories in the form of fat. After this, it becomes increasingly difficult to burn them off, as the body is reluctant to let go of deposited brown fat as adipose tissue. It resorts to catabolizing glycogen, blood sugar and other fat deposits. Butter is an excellent source of dietary fat, can be added to almost any recipe and enhances the flavor. The problem lies in butter substitutes, such as margarine, which are loaded with trans fats. These kinds of fats occur naturally in very limited quantities, but when consumed in concentrated quantities such as in vegetable shortenings, they became dangerous.

Best ways to eat it:

Butter is  an important ingredient for baking. Enjoy it in baked products, on toast, on popcorn and in chocolate.

6. Olive Oil


The Mediterranean diet was named after the way Mediterranean people eat. A research into their eating habits revealed that they consumed high levels of fats but still had some of the lowest cardiovascular issues in the entire world. Their main source of fats was identified to be olive oil. A 100 gram serving of olive oil is entirely fat but is almost 85 percent comprised of unsaturated fats. This loads it with healthy fats which are good for the body. Virgin olive oil is taken from the first cold press of olives. There is no chemical solvent involved, therefore the oil is completely pure. The liquid is centrifuged to separate water and additives from oil. This oil is best consumed raw and used for bodily massage.

Virgin olive oil is perfect for drizzling on salads but Pomace olive oil is extracted using chemicals. It is well suited for deep frying since it has a higher temperature and does not go rancid. Virgin olive oil has remnants of olives in them which are denatured upon high heat. This makes it unsuitable for high heat.

Best ways to eat it: Virgin olive oil should be selected for raw consumption. It has not been chemically altered, contains more micro-nutrients owing to first cold press extraction and zero chemical usage. It can be drizzled on salads, used on toast and be used in sparing quantity on almost any kind of bread. Pomace olive oil does not have micronutrients, hence can be used for deep frying food without worrying about loading them with saturated fats which end up as adipose tissue if not metabolized.

7. Ground Flaxseed

Flaxseed is an excellent dietary source of fiber as well as protein. However, its most abundant nutrient is fat, though it is rich in the healthy fats food type. It has an enormous amount of omega-3 fatty acids, which are often derived to make flaxseed oil. They are often used to decorate cakes and edibles. 100 grams of flaxseed has 41 grams of fats in them, with the majority being healthy fats.

Best ways to eat it: Flaxseed is a versatile topping and additive for all kinds of breads, bagels, donuts and any baked product. Ground flaxseed flour can be added to a recipe for a wholesome taste along with enhancing its nutritional profile.

8. Salmon

Fatty salmon fish is not only a great source of protein but is also full of healthy omega-3 fatty acids. Even a 100 gram serving of normal, organic salmon contains 13 grams of healthy fats which are both delicious and compliments the fish flavor of the meat. The same serving contains zero carbohydrates and more than 21 grams of proteins. This makes salmon the perfect addition to the menu for keto diet.

Best ways to eat it: There are more ways to eat salmon than there are fish in the sea. Enjoy salmon as a simple baked fish or spice up the meat with your own combinations of spices. Let it sit overnight in a refrigerator so the meat picks up the flavors. Bake it, shallow fry it or make gravy out of it – you can never go wrong with fish. You can shred the meat for an infinite number of salad combinations and use olive oil to further increase the healthy fats and omega-3 fatty acids.

9. Tuna

One cannot mention salmon without going about mentioning tuna. The otherwise lean looking fish has healthy amounts of fats which is almost equal to that of tuna. It must be noted that canned and preserved fish have close to zero amounts of fats because they are removed during flensing and are not kept to ensure a longer shelf life during preservation without cold temperature as fat spoils fast. Tuna is both loaded with protein and delicious to eat. However, care should be taken to purchase fresh tuna to ensure you get the load of fatty acids that will keep the body healthy.

Best ways to eat it: There are more ways to eat tuna than there are fish in the sea. Enjoy tuna as a simple baked fish or spice up the meat with your own combinations of spices. Let it sit overnight in a refrigerator so the meat picks up the flavors. Bake it, shallow fry it or make gravy out of it – you can never go wrong with fish. You can shred the meat for an infinite number of salad combinations and use olive oil to further increase the healthy fats and omega-3 fatty acids. Since it is leaner than salmon, many people prefer to use it more for salads and it also has a longer shelf life.

10. Dark Chocolate

Something to think about – why does chocolate get a bad rep? It is delicious, has an excellent nutrition profile and has flavonoids to which contribute towards antioxidant effectiveness. While it may be labelled as junk food, the reality is far from it. Produced the right way, dark chocolate is among the best foods for promoting good health, especially in the cardiovascular area. It has healthy fats, is loaded with vitamins (A, B, E, etc.) and essential minerals (iron, potassium, magnesium, etc.). Dark chocolate contains 46  grams of fat per 100 gram serving, so take it easy when you nibble on the dark, good stuff.  Dark chocolate should be kept in a cool, dry place and should be consumed in moderation, preferably not more than 100 grams a day.

Best ways to eat it: Chocolate is something which remains a favorite for all people. Enjoy the sweet, dark goodness as it is or feel free to try out the nutty and fruity variants which have walnuts, pistachios, almonds, raisins and other dry fruit to tantalize the taste buds and even further enhance their flavor.

11. Tofu

For those who practice a vegetarian or vegan lifestyle, tofu is the way to go. The plant based protein is often prescribed by doctors to those who cannot deal with the uric acid developed as a byproduct from digesting meat. It has very low sodium and while it may not be loaded with fats, its excellent nutritional profile and 4.8 grams of monounsaturated fats per 100 grams serving wins it a position here.

Best ways to eat it: Enjoy tofu fried, boiled or grilled. Use it like you would use any other meat product. Tofu salad with red beans, peas and tomato sauce is a favorite among vegetarians. Add a few eggs in to make it a protein infused super salad.

12. Sunflower Seeds

A favorite snack among parrots and humans alike, salt roasted sunflower seeds bring a new meaning to getting high on your own supply. They are as addictive as they are flavorful, with a 100 grams serving packing 51 grams of fats, much of which is loaded with healthy fats. They are used to derive sunflower oil and are simply perfect for snacking on.

Best ways to eat it: Enjoy sunflower seeds as they are. Crack them open and eat the seed inside the shell. They are also available in shelled form.

13. Eggs

Eggs are the backbone of numerous dishes and are a primary ingredient  in many baking dishes. But they are best eaten on their own, fried with the sunny side up. A dash of salt and pepper adds the perfect flavor to enjoy the runny yolk with the well cooked egg white albumin protein. 100 grams of eggs have 11 grams of fats and 13 grams of proteins. They are the primary source of protein and fats for most of the world. Thank the hens next time you see them.

Best ways to eat it: Eggs are best eaten on their own. Fry them, poach them, boil them; they are delicious as they are. Feel free to add your own variations of vegetables for the perfect omelet or using them in baking.

14. Dairy Milk

Eggs and milk are the chief foods of any household. From being eaten alone to baking, tea, curries, yogurt and numerous other foods, they are required for the proper functioning of a society itself. Fat in milk is variable from being just 1 gram to over 15 grams because there are numerous types of milk such as whole milk or skimmed and even the type of animal from milk has been sourced plays an integral part in deciding its fat content.

Best ways to eat it: Enjoy milk as it is or use it for yogurt.

15. Cheddar Cheese

Cheese is produced through fermentation of milk used varying bacteria. This turns milk into curds and whey, which are separated and the curds are further processed to be turned into cheese. 100 grams of cheddar cheese contains about 33 grams of fat healthy fats.

Best ways to eat it: Add grated cheddar to your morning toast or layer it in a sandwich. Use it on a pizza or better yet, savor the flavor on its own.

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Mirza Mussawer Mirza Mussawer is a software engineer and blogging enthusiast with special interest in Tib-e-Nabvi. Islam has an embellished history in medical sciences with its core belief in healing of both spirit and body. By following Tib-e-Nabvi, one can follow the ways of The Holy Prophet (SAW) and achieve complete healing and restoration without any side effects.