7 Surprisingly Healthy High-Fat Foods You Should Eat More Of

Did you know that these high-fat foods are actually good for you? Here are 7 healthy high-fat foods that you may be surprised to learn you should be eating more of…

In case you haven’t heard, fat is back! Dozens of studies over several decades have found over and over that fat is not the dreaded enemy that we feared throughout the 1980’s. In fact, not only does fat help you feel satisfied and reduce cravings for unhealthy junk foods, but it also has a number of health benefits including improved heart and brain health, and even – yes, weight loss!

You may be thinking that “healthy fats” only include fats like olive oil, fish, avocados, and nuts, but actually many nutritionists now say that even some saturated fats (the natural, unprocessed kind) can be good for you – in moderation. Naturally high-fat foods such as butter, eggs, and whole milk among others contain many other healthy nutrients such as vitamin K2 and B12 that are hard (if not impossible) to find in other foods.

Below are 7 high-fat foods that many nutritionists, doctors, and dieticians now recommend you consume on a regular basis:

1.) Grass-Fed Butter

“Nutritionally, butter is actually a much healthier fat than most people realize, especially if it comes from grass-fed cows. The dairy fat from pastured cows contains higher levels of fat-soluble vitamins, particularly vitamin K2, which helps your body utilize calcium appropriately… Saturated fat is also a much safer fat to consume than the omega-6-rich polyunsaturated fats that come from industrial vegetable and seed oils. Plus, butter makes veggies taste amazing and helps us better absorb their nutrients—a win win!” Laura Schoenfeld, MPH, RD

2.) Egg Yolks

“Skip the egg white omelet and embrace the yolks. This is another highly misunderstood fat-rich food that’s an incredible source of vitamin A, choline, B vitamins, and selenium. Egg yolks from pastured chickens contain higher levels of vitamin D and carotenoids—antioxidants that give those yolks their deep orange color. Plus, the yolk is what gives eggs their awesome flavor… Look for Animal Welfare Approved eggs to make sure the chickens were treated humanely and given plenty of access to the outdoors.” Laura Schoenfeld, MPH, RD

3.) Cocoa Butter

“Cocoa butter, also called theobroma oil, is the fat from the cocoa bean that is often used in natural skincare or lip products. But it’s just as good for eating—it has a nice rich creaminess and works well in energy bars, smoothies, and blended into coffee with grass-fed butter as a unique spin on ‘Bulletproof coffee.’ As far as nutrition goes, cocoa butter provides antioxidants and omega-9 fatty acids, which aid in hormone balance and immune function support.” Ali Miller, RD, LD, CDE

4.) Avocado

“Avocado is great—it’s rich in omega-9 fats (oleic acid) and supports healthy skin and hormone balance while promoting digestive health as a rich form of fiber. It’s a great workout recovery food, too, providing electrolytes like potassium, and can aid in improved stress response and fertility, thanks to B vitamins like folate. I love eating them in the form of my bacon avocado fries!” Ali Miller, RD, LD, CDE

5.) Dark Chocolate

“I bite into a bar every day after lunch! My family has a history of heart disease, and research shows that certain types of chocolate can protect my precious ticker. It takes about 200 mg of flavonol antioxidants to improve blood flow and really promote heart health. A couple ways to hit 200 mg: 2 Tbsp of cocoa powder or 1.75 oz of dark chocolate that’s at least 70 to 80% cocoa. Just be sure to buy natural, non-alkalized cocoa powder, as the processing of alkalized cocoa significantly reduces flavanol content. And stick to dark chocolate bars that list cocoa solids as the first ingredient—not sugar!…” Jennifer McDaniel MS, RDN, CSSD, LD

6.) Full-Fat Dairy

“…Some recent studies have not found increased risk of cardiovascular disease, coronary heart disease, or stroke with dairy fats. This may have to do with other nutrients within dairy that these fats interact with. For instance, dairy foods are rich in micronutrients such as vitamin D and potassium—two nutrients important for optimal heart health, blood pressure, and insulin sensitivity…” Jennifer McDaniel MS, RDN, CSSD, LD

7.) Coconut Butter

“My favorite plant-based fat is definitely coconut butter, which is a blend of coconut meat puree and coconut oil. It’s packed with the same nutrients of regular coconut oil, including medium-chain triglycerides, which we know are antimicrobial and protect our digestive tract from harmful bacteria overgrowth. The coconut meat plus oil creates a product with a creamier texture that makes it perfect for spreading on toast, stirring into oatmeal, or using in the dreamy crumb topping of my Lemon Blueberry Oatmeal Muffins. Plus, it’s super simple to make your own!” Katie Shields, RDN

Read More at Prevention.com



Add a Comment

Your email address will not be published. Required fields are marked *