Healthy Fat Foods

The human body needs a combination of foods to keep it healthy. Carbohydrates, fats, proteins, minerals, water are a few of the essential nutrition requirements of the human body. Generally, it is believed that fats and carbohydrates increase obesity and are harmful to the body. Starchy food like potatoes and sugar are a source of diseases and fatness in human beings, especially if consumed in high quantities.

A balanced diet is essential for the proper functioning of the body. It includes the right balance of healthy monounsaturated and polyunsaturated fats. Fats is one of the macronutrients the human body needs in the right quantity.

Fats can be segregated into two forms – good and bad. Instead of increasing weight, good fats help in promoting weight loss, fighting heart diseases, cholesterol and blood sugar levels. While trans or saturated fats are bad fats which increase cholesterol levels and heart diseases. Moderation is the key while eating anything good or bad. Fats which are supposed to be healthy for hearts have the same level of calories as the fats which clog arteries and block the continuous flow of blood.

Right intake of high-fat foods can be nutritious if it does not exceed the permissible limits. So eating in proper proportions is essential for any consumption of food. Listed below are some high-fat food and their benefits.

High Fat Foods

8 High Fat Foods that are Actually Healthy


Healthy Fat Foods

Cheese is a high source of calcium, fat and protein. It contains a high quantity of vitamins A and B 12 and is also enriched with zinc, phosphorous and riboflavin. Cheese which is made from animals who are fed on grass is full of nutrients and contain omega – 3 fatty acids and vitamin K – 2. Some cheese though high in fat but good for the body are Swiss, Feta, Parmesan and cottage cheese. But moderation and small quantities should be maintained in every case. The world health organization recommends a daily intake of 400 – 500 gms of calcium per person in which cheese fortified with vitamin D is adequate and provides the right balance of fats, vitamins and minerals. Diseases like Osteoporosis, dental diseases can be prevented by the right proportion consumed.

Dark Chocolate

Healthy Fat Foods

Dark Chocolate is full of antioxidants and minerals, it has fewer calories than milk chocolate. Though high in fats the right portion if taken can improve heart health and reduce the risk of strokes and reduce inflammation and insulin resistance and improve the functioning of the brain.

Dark chocolates have compounds which carry antioxidant properties like flavanols and polyphenols. These oxidants help neutralize free radicals and oxidative stress. A limited quantity of dark chocolate should be consumed to avail its beneficial properties. If the limit exceeds, it can be harmful to the health of human beings. Generally, not more than 20 grams of dark chocolate should be consumed to take its full benefit.


Healthy Fat Foods

Avocado is a stone fruit loaded with potassium and fiber is highly nutritious. Full of monounsaturated fatty acids are suitable for the health of the heart, lowers cholesterol and triglyceride levels in the body. Considered it as a healthy fat, it can be incorporated in the diet if you are planning to lose weight. One portion of 50 grams of avocado has 80 calories and so can be added to a diet plan. It is a natural nutrient-dense fruit and contains almost 20 vitamins and minerals. They are full of healthy beneficial fats that make you full and satisfied. Avocados promote skin health, boosts immunity and checks blood sugar levels.

Fatty Fish

Healthy Fat Foods

Fatty fishes are loaded with omega – 3 polyunsaturated fatty acids beneficial for health. Common fishes like salmon, tuna, mackerel and tilapia come under this category. They are healthiest sea fishes, and the right amount can have an excellent effect on the heart. High in nutrients and a natural source of vitamin D, help in the proper functioning of the brain. It also lowers the risk of heart attacks, removes depression and improves the immune system. It should be a staple diet in everyone’s food habits for its incredible health benefits, and one serving of these fish should be taken per week.

Whole Eggs

Healthy Fat Foods

Eggs are loaded with nutrients and high in cholesterol but does not adversely affects blood cholesterol levels. High in HDL (the good cholesterol) good for a healthy heart. Also contains Choline – a nutrient not found in many foods. Cheap and full of proteins and vitamin B2. It has a lower quantity of fat than the egg yolk. It also contains Lutein and Zeaxanthin – antioxidants which are good for the eyes and helps prevent macular degeneration and cataract. Make you full on having them thus reducing calorie intake. A serving of 3 whole eggs per day can be taken to fulfill your nutrient requirement, and they are naturally perfect food for everyone.


Healthy Fat Foods

Nuts include a range of products like almonds, cashews, walnuts, hazelnuts, pecans, peanuts are loaded with calcium, magnesium, omega 3 fatty acids, antioxidants, phytosterols and unsaturated fats is very good for heart health and may induce weight loss. Beneficial for type 2 diabetes and metabolism, it lowers cholesterol and triglycerides. They are calorie dense and so should be consumed in the right proportion otherwise may increase weight. Almonds and walnuts are very beneficial for they carry the right proportion of all the nutrients and are nature’s super foods.

Chia Seeds

Healthy Fat Foods

Chia seeds  are enriched with a huge quantity of nutrients and minimal calories. Loaded with antioxidants and high in omega 3 fatty acids, benefits the health of heart positively. All the carbohydrate in it is fiber, and the protein in it helps to lose weight. But they should be adequately consumed to take in all its benefits. They should not be taken in their dry raw form but should be ingested after they have been soaked in liquid and have expanded fully. The exact portion should be taken, and it should not exceed the prescribed limit.

Coconut and Coconut Oil

Healthy Fat Foods

Coconut oil contains HDL a good fat which is good for heart health. It converts bad LDL cholesterol into a less harmful one. Full of natural saturated fat, its health benefits are numerous. Intake of one teaspoon per day per person is good enough for its benefits.

Persons suffering from high blood pressure usually have low potassium levels, so drinking coconut water every day balances the blood pressure due to its high concentration of lauric acid and potassium. It has an incredible effect on metabolism because of its rare combination of fatty acids. The bad fat can be reduced by adding coconut oil in your diet. It has innumerable health benefits which outweigh the bad ones.

So to conclude, if taken in the right portions and moderation even high-fat foods can impart substantial health benefits. But the bottom line is maintaining balance and the correct servings per day. Good fats increase heart health, lowers cholesterol, improves skin texture and metabolism, and helps in weight reduction too. Combined with other physical activities it improves the overall well being of an individual. Energy levels are increased, and mental health also takes an upswing. So good fats should be included in the place of bad fats and make a difference in your lives.