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Health and Fitness News

High Fat and Healthy?

That’s right. Eat more of these high-fat foods for your good health.

Until recently, if you were trying to lose weight, you never would have been told to eat foods high in fat. After all, fatty foods make you fat, right? Well, not necessarily.

Thanks to ongoing research, light has been shed recently on the true nature of fat in foods. And while it’s true that some fats should be avoided, others are good for you. In fact, your body actually needs healthy fats (monounsaturated and polyunsaturated) for energy, cell growth, body temperature regulation, nutrient absorption, and hormone production.

No matter what type of fat you’re dealing with, one gram of fat contains nine calories, which is twice the calorie count found in protein and carbohydrates (four calories per gram). So, while fats are needed for good health, they should be eaten in moderation to prevent weight gain.

When choosing what to eat, include a few of these high-fat foods in moderation to ensure your health and well-being.


Packed with nutrients, antioxidants, fiber, and plant-based protein, nuts are also rich in healthy fats. One of nature’s superfoods, you can’t go wrong with a few nuts each day. Want proof? Consider the fact that people who regularly eat nuts have a lower risk of heart disease, obesity, and type 2 diabetes. And the good news is you can benefit from practically any type of nut. So choose whatever variety you like—almonds, cashews, walnuts, pecans, hazelnuts, or macadamia.


Unlike most fruits that are full of carbs, avocados are full of healthy fats. Made of 77-percent fat, avocados are rich in oleic acid, a type of monounsaturated fat. Despite the high amount of calories and fat, people who eat avocados are less likely to be overweight. Also rich in potassium and fiber, avocados are a great staple for any diet.

Fatty Fish

Fatty fish such as salmon, mackerel, albacore tuna, herring, sardines, and trout are full of omega-3 fatty acids. This type of polyunsaturated fat is associated with improved brain health and a decreased risk of heart disease, dementia, depression, obesity, and other chronic diseases. Plan to eat fatty fish at least twice a week. Then plan to live healthier and longer!


High in protein, calcium, phosphorus, selenium, vitamin B12, and other essential vitamins and minerals, cheese is overall good for you. It is, however, high in saturated fat and sodium, so it should be eaten in moderation.


Even though egg yolks are high in fat and cholesterol, eggs are extremely healthy for you. Loaded with protein, vitamins, and minerals, eggs are one of the most nutritious foods you can eat. Yes, one egg contains more than half of the daily recommended amount of cholesterol and more than half of an egg’s calories come from fat, but research shows that the cholesterol doesn’t raise blood cholesterol levels in most people. Rather, it actually works to protect your cardiovascular system.

Olive Oil

Extra virgin olive oil is a monounsaturated fatty acid that lowers cholesterol, reduces blood pressure, and improves heart health. It’s also rich in vitamin E, vitamin K, and antioxidants that fight inflammation, making extra virgin olive oil your go-to oil. Since it’s high in calories like other oils, enjoy it, but use with moderation.

Dark Chocolate

Indulging in a small piece of dark chocolate is perfectly acceptable. Over half of its calories are from fat, but it’s also rich in iron, magnesium, fiber, and antioxidants, which are known to decrease inflammation, lower blood pressure, and reduce cholesterol. In other words, dreams come true, because dark chocolate is good for your heart. Just be sure to choose dark chocolate made with at least 70 percent cocoa.