Top 10 Healthy High Fat Foods

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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Top 10 Healthy High Fat Foods

Fat is an essential macronutrient with many important functions. Fats act as building blocks for cell membranes throughout the body, support neurological function, and act as an energy store. They're also necessary for absorbing certain vitamins and other nutrients from food. (1)

Not all fats are created equal. Unsaturated fats, like omega 3 fats, are an essential part of a balanced diet, and have been found to provide heart health benefits. (2) The term “healthy fat” generally refers to unsaturated fats.

Although consumption of saturated fats has previously been associated with health risks, recent research suggests that saturated fats may not be as dangerous as previously believed. (3) Still, because unsaturated fats are associated with significant health benefits while saturated fats are not, unsaturated fats are considered to be a healthier choice.

Healthy high-fat foods include avocados, tofu, nuts, seeds, fish, peanut butter, soybeans, flaxseed oil, cheese, and eggs. The daily value (DV) for fats is 78 grams. (4)

Below are the top 10 healthy high fat foods, for more, also the list of high fat foods to avoid.

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Data Sources and References

  1. Alkaade S, Vareedayah AA. Fat digestion and absorption: Normal physiology and pathophysiology of malabsorption, including diagnostic testing Am J Manag Care. 2017 Jul;23(12 Suppl):S203-S209. 28727474
  2. Zhang J, Cai A, Chen G, Wang X, Cai M, Li H, Nissen SE, Lip GYH, Lin H. Associations of habitual fish oil supplementation with cardiovascular outcomes and all cause mortality: evidence from a large population based cohort study Eur J Prev Cardiol. 2022 Oct 20;29(14):1911-1920. doi: 10.1093/eurjpc/zwac192. 36047058
  3. Teicholz N. Dietary Saturated Fats and Health: Are the U.S. Guidelines Evidence-Based? Curr Opin Endocrinol Diabetes Obes. 2023 Feb 1;30(1):65-71. doi: 10.1097/MED.0000000000000791. Epub 2022 Dec 8. 36477384
  4. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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