Nutrition advice: 10 Healthy High Fat Foods

After so many years of being told that fat is bad, causing the rise in consumption of sugary, processed carbohydrates, we are still struggling to shake off this mindset that fat will make us fat. No one macros nutrient, be it protein, carbohydrate or fat is the cause of weight gain.

There are now, many studies showing that fat, including saturated fat is not the demon it has been made out to be. Puascitz et al 2015

There are a number of healthy foods that people are avoiding eating because they contain high amounts of fat.

So here is my top 10 list of healthy high fat foods:


Avocado is a fruit but unlike other fruits, which are high in carbohydrates, avocado is mainly fat. Per 100g you’ll find 15g fat and 160 calories.

They are packed full of potassium, more than a banana. They are a good source of fibre and can have a beneficial effect on lowering LDL cholesterol and triglycerides (the bad one)


Coconut oil is a healthy high saturated fat oil that can have a number of benefits.

Most fats contain long-chain triglycerides however, coconut oil contains medium-chain triglycerides, which means the fatty acids are shorter than most other fats.

Coconut oil has been shown in studies to raise HDL cholesterol (the good one) helping reduce the risk of heart disease.

1 teaspoon of oil contains 4.5g fat and 39 calories.


Now cheese gets a bad wrap for being the culprit of weight gain however, it’s the amount thats consumed that is usually the issue.

However, consumed in the right quantities cheese is incredibly nutritious. As well as containing protein it contains calcium, vitamins B12 and A, Riboflavin and Phosphorus.

It is also a source of conjugated linoleic acid (CLA) a fat that helps with weight reduction and has heart protective effects.

Per 100g cheese contains 406 calories, 24g protein and 33.8g fat


Eggs have had a bad reputation in the past for raising cholesterol, however further studies have shown that they do not affect the cholesterol in the blood in most people.

They are packed with vitamins and minerals, almost every micro nutrient is contained in an egg making it one of the most nutrient dense foods available.

Even though eggs are high in fat it has been shown that people who replace a grain based breakfast with eggs have had a positive effect on their weight loss goal.

Per 100g eggs contain 155 calories, 11g fat and 13g protein.


One ounce of dark chocolate contains 9g of fat, about half of that is saturated fat. A minimum of 70% dark chocolate also has a number of micro nutrients like vitamins A, B and E, potassium, magnesium and iron.


Oily fish like salmon, mackerel, sardines and trout are full of Omega3 fatty acids. It is recommended that we eat at least 2 servings a week to help boost heart health.

One ounce of salmon contains 55 calories and 3.4g fat.


Nuts are high in healthy fats, and fibre and are a good plant-based source of protein.

They contain a good amount of vitamin E and magnesium.

Healthy nuts include, almonds, walnuts, macadamias among others

100g of nuts contains 607 calories, 54g fat and 20g protein


One table spoon of olive oil contains 14g fat.

Full of monounsaturated fats, olive oil is good for cooking with.


A cup of black olives contains 15g of fats, mainly monounsaturated. They also contain a number other beneficial nutrients like hydroxytyrosol, a phytonutrient.


These are great sprinkled on salads or soups for a good dose of healthy fats, protein and fibre.

#Food #Fat #Nutrition #Advice #Diet

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