Healthy High-Fat Foods You SHOULD Be Eating from Healthy High-Fat Foods You SHOULD Be Eating

Healthy High-Fat Foods You SHOULD Be Eating

Contrary to what many people believe, fat is not the enemy. Adding healthy fats to your diet has shown to have numerous health benefits.

Many foods high in fat such as fatty fish and chia seeds contain omega-3 fatty acids, which are good for your heart and brain function. Other high fat foods on this list contain nutrients such as protein, zinc, potassium, magnesium and iron.

Michelle Roots, resident fitness expert and trainer for Trainerize says, “incorporating healthy fats in your diet not only helps your body burn more fat, but will also aid in weight loss because dietary fats will help you feel full for longer.” 

However, you have to take caution. It’s important to watch the serving sizes of good fats in your meals to ensure you aren’t over-doing it, Roots says. “Fatty foods tend to be very tasty and occasionally “one eyeballed tablespoon" of almond butter can actually turn out to be 3 servings,” she adds.

Continue reading for healthy high-fat foods you should be eating.



While most fruits contain mostly carbs, avocados are loaded with about 77% fat, Roots says. “They are also a great source of potassium and fiber and studies have shown to have a great effect on cardiovascular health.”

Fatty Fish


Fatty fish, such as trout or salmon, are one of the best animal proteins, Roots says. They have “high quality protein and omega-3 fatty acid content.” They are also a great source for preventing migraines, as they help reduce inflammation, which in turn helps reduce migraine pain.

Coconut Oil and Extra Virgin Olive Oil


The benefits of coconut oil are endless, and while we have compared the difference between it and olive oil, they both are great high-fat foods you should be eating. Roots says that coconut oil is loaded with medium chain-fatty acids, which help reduce appetite and increase fat burning in the body. “Extra virgin olive oil is known as one of the healthiest of all dietary oils, as it’s loaded with good fats, vitamins and antioxidants,” she adds.

Whole Eggs


Also one of our 26 foods with superpowers, whole eggs provides numerous health benefits. “Whole eggs are very nutrient dense with a combination of protein, fats, vitamins, minerals, and antioxidants to make them one of the best foods to eat for weight loss and overall health,” Roots says.

Raw Unsalted Nuts


Although high in fat, raw unsalted nuts are a great source of nutrients. According to Roots, some examples include cashews, almonds, walnuts, pine nuts and pistachios.



Contrary to what many people may believe, soybeans are a heathy high-fat food. They provide numerous health benefits. According to  research, they may help calm hot flashes, lower cholesterol, prevent breast cancer, aid in weight loss, and ward off osteoporosis.


Almond, Peanut, or Cashew Butter


These butters contain a variety of healthy nutrients. They are “loaded with healthy fats, fiber, vitamin E, magnesium, and are one of the best sources of plant-based protein,” Roots says. 

Dark Chocolate


When you think of chocolate, you usually think of a delicious, unhealthy snack. However, studies have shown otherwise. According to Authority Nutrition, dark chocolate is very nutritious – it has a powerful source of antioxidants, it may help lower blood pressure, the risk for cardiovascular disease, and it may protect your skin against the sun.



Yes, they are high in fat, but they provide a large amount of vitamin E and other nutrients including iron, calcium and copper. Olives have been shown to help protect against cancer, osteoporosis and improve heart health.

Chia Seeds


Chia seeds have been commonly used to help enhance weight loss. They contain a large amount of nutrients and a few calories. “With 9 grams of fat per 28 gram serving, chia seeds are loaded with healthy omega-3 fats and high in fiber to keep you feeling full,” Roots says.



Cheese is a dairy product, making it high in calcium and protein. According to research, “the high-quality protein in cheese provides the body with essential building blocks for strong muscles.” It is also loaded with zinc, vitamin A, phosphorus and vitamin B12.

Real Plain Full-Fat Yogurt


This healthy fat is loaded with “probiotic bacteria which has been known to have positive benefits on digestive health and fighting obesity,” Roots says. “Watch out for flavored yogurt which is often loaded with sugar,” she adds.

Ground Flaxseed


Flaxseeds are mainly composed of omega-3 fatty acids, fiber and lignans. Evidence has shown they may help reduce your risk for heart disease, stroke, diabetes and even cancer



Although high in fat, tofu is a gluten-free, low calorie food. According to Medical News Today, it contains no cholesterol and is an excellent source of calcium, protein and iron. It may also reduce the risk of high blood pressure and atherosclerosis. Tip: Tofu tends to lack flavor, and without seasoning it, it can taste pretty bland. So if you are looking to spice up, try Spiceologist’s all natural Thai Peanut Rub.



Beans have numerous health benefits. They help regulate blood sugar, lower cholesterol levels and help with weight loss. Studies have also shown that people who consume beans have a lower risk of heart disease. Reader’s Digest explains, “beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.”