6 Healthy High-Fat Foods You Should Eat

Fat is critical for proper health and has many roles in the body, including:

• Forming the outer layer of your cells
• Maintaining healthy skin and nails
• Supporting proper growth and development
• Supporting key body processes like blood clotting, nervous system function and immune response

When it comes to which types of fats are healthy for you, research and recommendations typically mention two types, saturated and unsaturated fats.

While both fats have benefits, such as helping you absorb fat-soluble vitamins [vitamins A, D, E, and K], enhancing the flavor of food and adding to overall meal satisfaction, unsaturated fats are the types of fats typically referred to as “healthy,” explains Maria Adams, a registered dietitian and owner of Hälsa Nutrition based outside of Boston.

Unsaturated Fats

“We typically find these types of fats in avocados, nuts, seeds and vegetable oils,” explains Matthew Landry, Ph.D., a registered dietitian and assistant professor of population health and disease prevention at the University of California, Irvine.

In liquid form, such as in olive oil, unsaturated fats tend to have a lower smoke point, meaning they are better used in a salad dressing than for frying oil, notes Jessica Swift Harrell, a registered dietitian and chef from Washington, D.C.

These fats are linked to various health benefits, such as improved heart health and a lower risk of chronic diseases.

Dr. Landry explains the underlying reason why unsaturated fats are considered healthy is because they tend to lower a type of cholesterol called low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol, and either maintain or increase high-density lipoprotein (HDL) cholesterol, (our “good” cholesterol).

“Having lower LDL and higher HDL is associated with lower heart disease risk,” he adds.

Unsaturated fats are divided into two primary types, monounsaturated and polyunsaturated fats.

• Monounsaturated fats are found in foods like olive oil, avocados and nuts. These fats reduce the size and amount of the LDL particles responsible for holding high amounts of cholesterol and are also thought to lower the amount of proteins responsible for inflammation in the body.
• Polyunsaturated fats “are found in fatty fish, flaxseeds and walnuts, and these fats contain essential fatty acids like omega-3 and omega-6, which play a crucial role in brain function and reducing inflammation,” notes Jordan Mazur, a registered dietitian and director of nutrition for the San Francisco 49ers.

Saturated Fats

Saturated fats are found in animal products such as meat, poultry, dairy and tropical oils like coconut and palm oil.

Federal nutrition guidance recommends limiting this type of fat to less than 10% of total energy (or calories), explains Julie Hess, Ph.D., research nutritionist with the United States Department of Agriculture (USDA) based in North Dakota.

However, foods with this type of fat can still be eaten daily as part of an otherwise balanced diet.

A 2020 study looked at how individuals can meet three daily servings of dairy foods with a mixture of high or low saturated fat foods and drinks.

Researchers found replacing one cup of lower saturated fat dairy foods (skim milk) with dairy foods that have higher saturated fat (whole milk, cheese) and choosing low-fat or fat-free choices for the other two servings kept a sample diet within saturated fat recommendations^[1]Hess JM, Cifelli CJ, Fulgoni VL 3rd. Modeling the impact of fat flexibility with dairy food servings in the 2015-2020 dietary guidelines for Americans' healthy U.S.-style eating pattern. Front Nutr. 2020;7:595880. .

“This study is just one example of how foods with more saturated fats could be included in healthy dietary patterns,” says Dr. Hess.

While it’s recommended to eat less saturated fat than unsaturated fat, some foods with saturated fat are still considered healthy choices. For instance, studies show that certain foods typically associated with being high in saturated fat, such as unprocessed meat or dark chocolate, have a complex matrix of nutrients and bioactive compounds and are not linked with increased risk of disease markers in clinical studies (when eaten in recommended amounts).

Experts point to these six high-fat foods as options to include in your daily diet:

Avocados

“Avocados are a go-to healthy fat source because they’re about 80% fat, by calories^[2]Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. ,” notes Dr. Landry.

Avocados are a rich source of monounsaturated fat, but the reason this fruit (yes, avocados are actually a fruit) is often touted as a healthy high-fat food is linked to its nutrient-density.

Experts point to these nutrients and bioactive compounds in avocados as reasons why they’re a nutrient powerhouse:

• Fiber
• Vitamin K
• Magnesium
• Potassium
• Phytochemicals (carotenoids)

Several scientific studies confirm the health benefits of eating avocados. For example, the fiber in avocados may improve your digestion and the health of your microbiome, notes Harrell. A 2018 study also found that replacing carbohydrates with a half or a whole avocado was associated with cardiometabolic benefits in people with overweight or obesity^[3]Park E, Edirisinghe I, Burton-Freeman B. Avocado Fruit on Postprandial Markers of Cardio-Metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women. Nutrients. 2018;10(9):1287. , suggests Dr. Landry.

Just how much avocado should you eat to benefit from its healthy fat content? “[A half] to one avocado daily is enough to gain the benefits of this fruit,” notes Harrell.

Fatty Fish

Fatty fish are often characterized by their levels of omega-3 polyunsaturated fatty acids.

According to the National Institutes of Health, cold-water fatty fish, such as salmon, mackerel, tuna, herring and sardines, are fish with some of the highest omega-3 levels.

“The USDA recommends 8 ounces of fish per week, meaning you can get all of your benefits in about two servings,” explains Harrell.

“Fatty fish such as salmon contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), types of omega-3 fatty acids that may reduce the risk of heart disease,” suggests Adams. Fatty fish is also one of the few foods naturally rich in vitamin D, a fat-soluble vitamin that most Americans fall short on, she adds.

The fats in fatty fish are also linked to lowering blood pressure, reducing inflammation and playing a role in proper brain and eye functions, notes Harrell.

Plant-Based Oils

Oils from plant-based sources, like canola, olive or avocados, contain an abundance of healthy fats, often in the form of both polyunsaturated (omega-6) and monounsaturated fatty acids.

These oils are linked to lowering risk factors for heart disease, such as cholesterol and triglycerides, reducing inflammation and reducing the risk of type 2 diabetes.

Beyond just having healthy fats, plant-based oils also have compounds with health benefits.

“The polyphenols specifically in olive oil have been shown to lower blood pressure,” explains Kim Williams, M.D., past president of the American College of Cardiology and chair of the University of Louisville department of medicine.

Dr. Williams recommends using olive oils as your base for salad dressings and for cooking, and Harrell likes to use extra virgin olive oil, canola oil or avocado oil.

Harvard Medical School suggests it’s important to continue eating more omega-3s while keeping omega-6 levels constant (and not going overboard on oils with this type of fat like canola), noting that a healthy diet contains a balance of all fatty acid types, including omega-3 and omega-6 fatty acids from plant-based oils.

Researchers caution against repeatedly heating and reusing plant-based oils, as there is some evidence this could actually lead to the development of heart disease and other chronic conditions.

Nuts

Nuts like pistachios, almonds, walnuts, pecans and cashews are high in monounsaturated and polyunsaturated fatty acids, which research suggests have significant benefits for heart health. They’re also a good source of polyphenols, organic compounds that can help fight inflammation.

“A meta-analysis in the American Journal of Clinical Nutrition concludes that nut consumption is associated with a reduced risk of coronary heart disease,” explains Mazur.

Nuts also have a plethora of nutrients that many Americans tend to not consume enough of, such as fiber, protein from plants and potassium. And people who report eating nuts also often have better quality diets and nutrient intakes than those who don’t.

There are also specific nuts high in health-promoting omega-3 fatty acids, like walnuts, adds Adams. The omega-3 fatty acid from plants is known as alpha-linolenic acid (ALA).

Adams notes that adding nuts to your daily diet by sprinkling them on oatmeal or yogurt could be a simple, affordable way to increase your healthy fat intake.

For Dr. Landry, variety in the source of nut intake is key.

“I like recommending a wide variety of nuts allowing for a lot of flexibility in the diet as either a snack food or as part of a dish,” he says. “They’re also great within salads to help make them more hearty.”

Seeds

Flaxseed, hemp hearts and chia seeds are all examples of seeds rich in omega-3 ALA.

ALA is considered an essential fatty acid, which means the only way for your body to use it is by eating it from foods, according to the National Institutes of Health.

A recent study found that eating foods with ALA, including seeds, was linked with a lower risk of death from all causes, and specifically from diseases of the heart and blood vessels. Every 1 gram per day increase in ALA intake was associated with a 5% lower risk of all causes^[4]Naghshi S, Aune D, Beyene J, Mobarak S, Asadi M, Sadeghi O. Dietary intake and biomarkers of alpha linolenic acid and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of cohort studies. BMJ. 2021;375:n2213. . Just 1 tablespoon of whole flaxseed has 2.35 grams of ALA^[5]Omega-3 Fatty Acids. National Institutes of Health. Accessed 11/25/23. .

Research on specific seeds like flaxseed or chia seed suggests protective effects on heart disease, high blood pressure, diabetes, immune support, inflammation and other risk factors for metabolic diseases.

Chia seeds can also make great additions to yogurt or smoothies for an extra boost of fiber, and can also be used in baking because they can thicken sauces or act as egg replacements, notes Dr. Landry.

Full Fat Yogurt

“[Full fat] yogurt provides important nutrients such as protein, calcium and potassium along with gut-healthy probiotics,” explains Adams.

Additionally, there is a growing body of research debunking the idea that full-fat dairy, or dairy products made with whole milk, have negative impacts on health, notes Adams.

For example, a 2016 study of 8,438 middle-aged women found that eating full-fat dairy was linked with less weight gain among middle-aged and elderly women who were initially normal weight at the time of starting the research^[6]Rautiainen S, et al. Dairy consumption in association with weight change and risk of becoming overweight or obese in middle-aged and older women: a prospective cohort study. Am J Clin Nutr. 2016;103(4):979-88. .

“One of the main reasons I love full-fat yogurt is that the fat adds a rich flavor, which means the yogurt generally needs less sugar to taste delicious,” adds Adams. “In addition, the fat slows digestion, which leads to blood sugar rising more slowly and increased meal satiety.”

There is increasing research that following a high-fat diet that is also low in carbohydrates may be effective for combating insulin resistance, metabolic syndrome, prediabetes and type 2 diabetes and supporting weight loss, according to Jeff Volek, Ph.D., a registered dietitian and professor at Ohio State University.

However, there is a lot to consider before determining if a diet high in fat, even if it includes healthy high-fat foods, is right for you.

“Genetic factors, underlying health conditions and personal responses to different dietary patterns should be considered,” says Mazur. “What works well for one person may not be suitable for another.”

There may also be the potential for adverse health effects from following a high-fat diet for the general population such as elevated cholesterol and possible negative effects on the quality of the diet, microbiome and inflammation, according to Dr. Landry.

Both Mazur and Landry note that following a diet high in fat over the long-term could be restrictive and hard to follow, and emphasize that a diet more moderate in both carbohydrates and fat may be easier to stick to. Additionally, high-fat diets may also be lower in fiber and other essential nutrients, which could pose gut difficulties over the long-term.

Who Should Avoid High Fat Diets?

Experts suggest that a high-fat diet may not be appropriate for the following groups of people:

• People with certain conditions such as pancreatitis, liver disease, gallbladder issues, chronic kidney disease and type 1 diabetes
• People at high risk for heart disease (who haven’t spoken with their doctor first)
• Pregnant women
• Children

When it comes to incorporating healthy fats into your diet or following a high-fat diet for health, it’s important to focus on the quality of fats and maintain a balanced approach, explains Mazur.

In fact, the dietary recommendations for otherwise healthy Americans do recommend including some foods every day that contain higher amounts of healthy fat from whole foods, such as nuts, unsaturated vegetable oils like canola, avocados, eggs, lean/low-fat meats and fattier fish.

If you are interested in trying to include more healthy, high-fat foods in your diet or adopting a high-fat diet, speak with a registered dietitian. They can help you find high-fat foods that meet your personal, cultural and budgetary needs while considering your individual health status and specific dietary goals.