7 high fat foods that offer great health benefits

Updated at : 03 Nov, 2023

Diet is an important component of health. One should always see what he or she is eating so that health is at the optimum level. The essential nutrients for a good diet are proteins, vitamins, minerals, carbs, and fats. Fats are those nutrients that give energy to the body. Previously, it was believed that fats are not good for heart and also lead to weight gain. But now, it is believed that healthy fat foods are great for health. Most importantly, the quantity of fats in a dish matters. You have to see that you are having fats in moderation. What foods and drinks are high in fat- is the question then. Foods like nuts, dark chocolates, cheese, and others are great for health.

Which Food Has The Highest Fat?

There are so many foods that have high fats. No one food can be called as the highest fat food. All of the healthy fat foods have nutrients like proteins, anti-oxidants, and fiber. Below is a high fat food list:

1. Cheese

Cheese is a high fat food good for health. It has calcium, vitamins, fats, and protein. Making soups and sauces with cheese is good for health. Blood pressure and heart disease risk is reduced if you consume cheese. Eating cheese helps in healthy bone and muscle development. It is also good for teeth because of calcium in it. Omega-3 fatty acids are a type of fat that helps in good brain and heart health. Some varieties of cheese are rich in these fats. So, cheese is all the more beneficial in this way. Cheese can also help prevent certain cancers. If you eat cheese in right quantities, it can give the necessary fats to the body.

2. Dark Chocolate

Dark chocolates have high quantity of fats. These also have anti-oxidants, fiber, minerals, and iron. It is always believed that dark chocolate is good for heart health. There are lesser chances of developing heart diseases if you eat it. Blood pressure and cholesterol maintenance can also be there if you eat dark chocolate. Brain health and cognitive functions like memory and attention also get improved by eating dark chocolates. Flavanols are the compounds present in dark chocolates that give anti-oxidant benefits. Dark chocolates should be eaten in moderation and as one also has to see the calorie intake.

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3. Whole Eggs

Whole eggs have proteins, vitamins, and minerals. Choline is a nutrient present in whole eggs. This is good for brain health. If you want to lose weight, eating these can be helpful. Eggs have cholesterol but this isn’t harmful for the cholesterol in the body. Eggs can increase good cholesterol in the body. If you eat eggs, your heart health would be good. The most important nutrient that whole eggs have is protein. So, if one wants to go for body-building, then eating these will be good. Gym diets essentially have whole eggs.

4. Nuts

Nuts are basically dry fruits. Nuts have a lot of healthy fats, protein, and fiber. Almonds, cashew nuts, pistachio, walnuts, hazelnuts, and raisins are the popular types of nuts. If you eat nuts daily, you will have better heart health. These can help reduce cholesterol levels. Nuts are low in carbohydrates and this makes them healthier to eat. These are used in many diets for weight loss. Nuts have anti-oxidants. You can include nuts in recipes like smoothies. Nuts also have omega-3 fatty acids. So, if you are thinking what foods and drinks are high in fat- then, nuts and smoothies made by adding nuts are one of the best options.

5. Avocados

Avocados have 80% fats that make them a good source of fat. They are rich in dietary fiber. Dietary fiber is a key nutrient for weight loss. Avocados also have anti-oxidants. They also have benefits for heart health. They help maintain healthy cholesterol levels. If one has diabetes, then eating avocado can reduce insulin and glucose levels. Like other fruits, these also have vitamins and minerals. Avocados can prevent cardiovascular diseases, diabetes, and hypertension. Avocado is called a superfood. It can be added to salads, smoothies, and burgers. It also makes a good face pack and hence can be used for skincare.

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6. Fatty Fish

Fatty fish has omega-3 fatty acids. These are good for brain functioning. Popular varieties of fatty fish are salmon, trout, and sardines. If you want proteins in your diet, eating fish is good. Fatty fish also have vitamins and minerals. Including fish cod liver oil is good for heart health. If one eats fish, the heart health becomes better. Fish also have Vitamin D as the one of the most important nutrients. If old age people take fish in their diet, then it can help prevent Alzheimer’s disease. Also, cognitive functioning becomes better.

7. Chia Seeds

Chia seeds mostly have carbs and fiber. These are also having a lot of fat. Omega-3 fatty acids are the most important fats in chia seeds. These also have polyunsaturated fatty acids. Minerals and anti-oxidants are other nutrients in chia seeds. As with other fat-rich foods, these also are good for heart health and blood pressure regulation. Calcium and magnesium are important minerals present in chia seeds. Oats are the best dishes in which these can be added. Plant-based protein is a nutrient in chia seeds. If you want to have healthy bones, eating chia seeds is good.

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Heart Health and High Fat Foods

High fat foods are related to good heart health. If you eat high fat foods like avocados, nuts, and cheese, then you will have good heart health. But, everything should be taken in correct quantities. You have to see that you are not eating too much of these foods that results in adverse effects. When you are eating nuts, make sure the sugar and salt should not be too much. Adding more sugar and salt to nuts will decrease the nutritional value. Healthy fat foods are healthy heart foods.

High-Fat Foods and Weight Management

Foods and drinks high in fat are good for weight management. Eating saturated fats is not good for health and you will gain weight by that. Monounsaturated fats and polyunsaturated fats are good as these are healthy fats. It is commonly believed that if you want to lose weight, reduce the intake of fats. But, adding high-fat healthy foods in your diet with moderation is going to help you in managing weight.

Conclusion

The most important thing is to include healthy fats like unsaturated fats in the diet. Eating fats like saturated and trans fats is not good for health. The quantity of fats that you are taking should also be considered. If you eat healthy fats, you can manage weight and reduce cholesterol levels. Body building is another benefit of healthy fats.