Good High Fat Foods

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Healthy high fat foods can help lower cholesterol levels, protect against heart disease and some cancers. Healthy high protein foods include nuts, fish and olive oil.

Foods on the good high fat foods list include salmon, almonds, avocado and olive oil. These are good for your health, may help you lose a few pounds and will give you all the essential fatty acids that you need. However, don’t confuse good high fat foods with trans fat, and deep fried foods, which are not on the good high fat foods list.


Salmon is an excellent source of healthy omega-3 fatty acids. Omega-3 keeps the heart healthy, makes sure the brain functions correctly, helps with inflammation, aids circulation and keeps blood sugar levels stable. Salmon is a very healthy high protein food, with one three-ounce serving giving 18 grams of protein. Salmon also contains good levels of selenium, vitamin B12 and niacin.


Almonds are a good source of healthy monounsaturated fat, can help lower cholesterol levels, and may even help with weight loss. These healthy high fat foods contain virtually no carbohydrate, are a good source of vitamin E, iron, zinc, potassium and magnesium, and are also a high fiber food. Almonds contain the phytonutrients beta-sisterol stigmasterol and campesterol. Clinical trials have shown that these compounds help contribute to a healthy heart.


Although avocados are high in fat, this is monounsaturated fat, in particular, oleic acid. Oleic acid is an omega-9 fat which is also found in olive oil and macadamia nuts. Studies have shown omega-9 is a good fat that helps lower cholesterol levels, and those who eat it regularly have lower incidences of cancer and diabetes. Avocados also contain good levels of the antioxidant lutein, which is important for eye health.

Olive Oil

Olive oil is a staple in the Mediterranean diet, and studies have shown those who regularly use oil olive are at less risk of serious diseases including heart disease, certain cancers and they have lower blood pressure. Olive oil is an omega-9 monounsaturated fat, and is high in compounds called phenols, which are powerful antioxidants.


Coconut is another excellent healthy high fat food. While coconut is technically a saturated fat, it is a medium-chain triglyceride. This means it is very different from the long chain saturated fats. The body uses this type of fat for quick energy, rather than storing it. Around 50% of the fat in coconut is lauric acid, which is antibacterial and antifungal. Coconut also contains good levels of fiber, potassium and magnesium.


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