9 High-Fat Foods That Offer Great Health Benefits: Avocado, Cheese, Dark Chocolate, Whole Eggs, Fatty Fish, and More
This article highlights nine high-fat foods that are incredibly nutritious, explaining the advantages they offer.
Consuming fat-rich food has long been perceived as unhealthy and potentially causing heart disease. But, research has shown that high-fat foods also offer various health benefits. While the American Heart Association advises limiting saturated fat intake to less than 10% of total calorie intake, certain high-fat foods such as dairy products, eggs, and plants like avocados pack essential nutrients that benefit your health.
Avocado
- Avocado is a unique fruit that is loaded with fats, making it high in calories but a good source of fiber, protein, potassium, and antioxidant compounds. According to one study, consuming one avocado daily for five weeks improved participants’ cholesterol levels. The fruit also promotes digestive health and helps maintain a healthy weight.
Cheese
- Contrary to its reputation, cheese is a nutritious food, containing high amounts of calcium, vitamin B12, phosphorus, and selenium. Cheese is rich in protein, with an ounce of cheese providing 6 grams of protein, similar to a glass of milk. Studies indicate that high-fat dairy products like cheese do not increase the risk of heart disease compared to low-fat dairy products.
Dark Chocolate
- Dark chocolate is a tasty treat that contains 65% calories from fat, and also provides fiber, iron, magnesium, and antioxidants like resveratrol, which helps prevent aging, and epicatechin that promotes performance enhancement. Research shows that consuming dark chocolate with at least 70% cocoa provides numerous health benefits.
Whole Eggs
- Whole eggs are highly nutritious, containing vitamins, minerals, and choline, a nutrient essential for brain function. The yolk in eggs was previously believed to be unhealthy due to high cholesterol and fat content, but studies show that cholesterol in eggs does not affect blood cholesterol levels in most people. Eggs are also a weight-loss-friendly food.
Fatty Fish
- Fatty fish like salmon, trout, and herring, contain high-quality proteins, heart-healthy omega-3 fatty acids, and essential vitamins and minerals. Regular consumption of fatty fish may improve cognitive function, regulate blood sugar levels, and reduce heart disease risk.
Nuts
- Nuts are rich in healthy fats, fiber, and a good plant-based source of protein. They contain vitamin E, magnesium, and studies suggest that nut consumption promotes better health, helps maintain a healthy weight, and reduces the risk of heart disease, obesity, and type 2 diabetes.
Olive Oil
- Olive oil is a healthy fat that reduces inflammation and the risk of heart disease. It also contains antioxidants and vitamin E.
Coconut Oil
- Coconut oil contains medium-chain triglycerides (MCTs), which can boost energy levels and promote weight loss. It also contains lauric acid, which has antifungal and antibacterial properties.
Greek Yogurt
- Greek yogurt is a high-fat dairy product that is rich in calcium, probiotics, and protein. It can help regulate blood pressure, boost bone health, and promote gut health.
Conclusion
Consuming high-fat foods like avocado, cheese, dark chocolate, whole eggs, fatty fish, nuts, olive oil, coconut oil, and Greek yogurt, in moderation, can offer great health benefits. These foods are loaded with essential nutrients, healthy fats, and antioxidants that promote better health, boost energy levels, and reduce the risk of various diseases.