Highest and Healthiest Foods for Fats

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Looking at someone eating a full-fat and highly oily burger, you’d think it’s an open invitation to a heart attack. However, do you think this is the same for all types of fats? No, after several research and experiments, it was noted that the fat component is of two types: healthy and unhealthy fats.

While saturated fats are deemed unhealthy, unsaturated fats are essential for a regular diet. Hence, consuming these types of fat to ensure your nutrient intake remains healthy and proportionate is essential. Want to know what the highest and healthiest foods for these fats are? We have a list concluded for you below.

The High-Fat Food that Offers Great Health Benefits

Incorporating healthy fats within your food serves exceptional benefits. They help flavor the food, slow down carbohydrate digestion, aid in the memory of hormone function, and help absorb specific nutrients. Hence, you must consume high-fat food with great health benefits to gain all these essential benefits. Want to know what these foods are? Here is a list for you:

  • Fish

Delicious, flavorful, and loved by many, fishes like tuna, salmon, mackerel, sardines, and trout are excellent sources of omega-3 fats. These good fats obtained through the fatty fish would help maintain heart health. Moreover, it will also help keep your brain sharp and efficient as you age.

Canned and fresh fish are excellent sources of omega-3 fat; hence, you can consume them in any form you like. According to the American Heart Association, an individual needs to consume at least two servings of fish per week to attain the exceptional health benefits its healthy fats can provide.

  • Avocados

Consumed massively in the Western world, avocados hold a distinguished representation in the fruit world. This is because while several other fruits are high in carbs, avocados are the only category with a lot of good fat.

Yup! You heard us right. The avocados are high in a monounsaturated fatty acid called oleic acid, which is known to provide exceptional benefits.


To start off, oleic acid contains inflammatory properties which play a significant role in the prevention of cancer. Moreover, it is excellent for your heart, helps prevent osteoarthritis symptoms, and helps absorb better nutrients. So, the next time you make a sandwich, lather it up with guacamole or incorporate avocado in any way you like.

  • Chia Seeds

Given their small size, we understand that not many of you might believe that chia seeds are high in fat. However, to break it to you, an ounce of chia seeds contains around 11 grams of fat.

The fats present in chia seeds are heart-healthy, containing essential omega-3 fatty acids called alpha-linolenic acid (ALA). These healthy fats serve numerous benefits, like helping lower blood pressure in people with type 2 diabetes. It also helps with high blood pressure and works the magic of its anti-inflammatory effects to help with the symptoms of rheumatoid arthritis, too.

  • Extra Virgin Olive Oil

Next up on our list of the highest and healthiest food components for fat happens to be the good ol’ extra virgin olive oil. If you use some other form of oil and want to adapt to a healthier lifestyle, then it is about time you switch to olive oil. This is because olive oil fat is an essential component of the Mediterranean diet, which has shown numerous benefits.

First, the oil is high in oleic acid, a fatty acid famous for its anti-inflammatory properties. Moreover, research also indicates that replacing other fat components like mayo, butter, dairy fat, margarine, etc., with olive oil benefits your cardiovascular health significantly.

  • Eggs

An easy-to-consume source of healthy fat that is always present in your fridge is an egg. Eggs are inexpensive, and while many believe that it’s an excellent protein source, it also offers fat benefits. The yolk in the egg is a primary source of fat and is provides significant results on cardiovascular health. Hence, incorporating at least one egg into your diet is essential.

  • Yogurt

Incorporating full-fat yogurt into your diet is a healthy way of consuming high and healthy fat. The full-fat natural yogurt contains good probiotic bacteria essential to maintain gut function. Moreover, consuming yogurt every day also ensures a reduction in the risk of cardiovascular diseases.

Yogurt is delicious and simple to incorporate into your everyday life. So, if you like eating it and plan on switching to a healthier lifestyle, we suggest you stack your fridge with some full-fat yogurt.


There are many other types of healthy foods in high fat. However, we tried listing the basic ones you can use in your everyday life. Let us know whether you consume those we mention on our list and which ones you would suggest others incorporate.

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