What are a few healthy high-fat foods?

Read on to discover the best sources of these fats and learn the difference between healthful and unhealthful fats.

Avocado

One 201 gram (g) avocado contains approximately 29 grams (g) of fat and 322 calories. It is high in a monounsaturated fatty acid called oleic acid, which is believed to provide several health benefits.

Research suggests that oleic acid acts as an anti-inflammatory and may play a role in cancer prevention. Studies on animals indicate that avocado oil protects against heart disease and diabetes.

Avocados are high in fiber, with one fruit providing 13.5 g of the recommended 25 grams for females and 38 grams for males per day. Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium.

How can I add avocado to my diet?

• Use avocado in salads or to replace less healthful saturated fats, such as mayonnaise and butter.

Eggs

Eggs are a popular source of protein, especially for vegetarians. Traditionally, people believed that egg whites were the more healthful part, but the egg yolk actually contains several important nutrients. Each 50 g hard-boiled egg boasts 5.3 g of fat, 1.6 of which are saturated, and just 78 calories.

The yolk also contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein.

While older studies have suggested that eggs increase cholesterol, newer research disputes this. A 2018 study carried out on Chinese adults, for example, reported that up to 1 egg a day might lower the risk of cardiovascular disease.

How can I add eggs to my diet?

• Start the day off with a vegetable-packed omelet, or top a pasta dish with a poached egg to add some protein and healthful fats to an otherwise carbohydrate-heavy dinner.

Nuts

Nuts have many benefits, according to several studies. They are rich in healthful fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols that may help prevent cardiovascular disease and type 2 diabetes.

A 5-year study of more than 373,000 people, published in the European Journal of Nutrition, reported that people who eat nuts regularly are less likely to gain weight or become overweight or obese in the longer term.

There is approximately 14 g of fat in 1 oz of almonds, 19 g in Brazil nuts, and 18.5 g in walnuts. It is best to eat a variety of unsalted nuts to reap the benefits, as each type of nut has a slightly different nutrient profile.

How can I add nuts to my diet?

• Enjoy nuts as a snack or toss them in salads for a flavourful crunch.

Olives

A staple of the Mediterranean diet, black olives provide 6.67 g of fat per 100 g, mainly monounsaturated, along with 13.3 g of fiber.

Recent research reports that a compound in olives called oleuropein may help prevent diabetes. Researchers found that Oleuropein helped the body secrete more insulin, while also purifying a molecule called amylin that contributes to diabetes development.

Olives can be high in sodium, though, so 5 large or 10 small olives are considered a standard portion.

How can I add olives to my diet?

• Olives are extremely versatile — people can eat them as a snack, make them into a tapenade, or toss them into whole grain and pasta dishes.