Healthy Fats: 10 High-Fat Food Sources

Foods with healthy fats can help us lose weight because they can help boost our metabolism and turn our body to ketosis. Heart diseases, depression and high blood pressure are just few of the serious diseases that we can suffer from if our daily diet does not consist of healthy fats.

healthy fats

Eating fatty foods commonly has a negative connotation. Some people think that having a high-fat diet can put you at risk to a lot of diseases. I am not saying that it is not true because there is some truth to that. All I am saying is that it is not the entire truth. This is because if we have a closer look living with a high-fat diet can do us good.

This negative connotation has resulted in a generation of unhealthy people. Why? Our efforts to limit our intake of foods with high-fat content has led us to rely on high carbohydrates and sugary foods. This, in turn, caused us to gain more weight and become sicker and weaker.

Good thing that several clinical studies were launched to show that fats are not really all unhealthy. With these research, we understood that high fat foods are healthy. Here is a complete list of the top 10 foods with high healthy fats content.

Food Sources of Healthy Fats

1. Avocado

Topping the list of foods with healthy fats is none other than avocado. Compared to animal meats, avocados are made up of at least 70% fat. Oleic acid is the dominant fat in avocados. In addition to fats, the fruit is also rich in potassium as well as dietary fiber. This is one of the reasons why avocados are recommended to those who want to weigh less.

2. Dark Chocolate

Are you a sweet tooth? You can still satisfy your sweet cravings without the guilt of gaining weight and being unhealthy. Dark chocolate has less sugar content than the usual chocolates. What makes dark chocolate healthy is that it has about 65% fats. Manganese, iron, copper and magnesium are also present in the chocolate. Above all, it has antioxidants that can protect us from some diseases and help us manage blood pressure well.

3. Cheese

One of the healthiest snacks or appetizers, cheese is nutritious as it takes a significant volume of milk to come up with a single cheese slice. Aside from being rich in healthy fats, calcium, selenium, phosphorus and vitamin B12 are also present in cheese. With these nutrients and high healthy fats level, clinical studies show cheese to be helpful in lessening a person’s type 2 diabetes risk.

4. Seafood

Seafood are popular not just for their savory flavor but also for the healthy fats that they have. Sardines, mackerel, herring, trout and salmon are some of the fishes that are rich in omega-3 fatty acids. The presence of healthy fats are beneficial to our body because these protect us from dementia, depression and heart disease.

5. Nuts

One of the high sources of protein and healthy fats are nuts. They are healthy as nuts also contain magnesium and fiber. These nutrients made them less at risk from heart disease, type 2 diabetes as well as obesity. So if you are a nut lover and is in need to boost your healthy fats sources, then might as well put macadamia nuts, walnuts and almonds to your daily list.

6. Whole Eggs

Don’t be easily swayed when someone discourages you to eat eggs because of the cholesterol in the yolk. Yes it does have cholesterol but research shows that it will not affect the level of our blood cholesterol. As long as eggs are eaten in moderation, then we won’t have any problem as it is rich in healthy fats. Every piece of egg can supply at least 70% of our daily fat needs.

If you are also aiming to lose weight, then it is best to add eggs to your breakfast. It has omega-3 fatty acids and is rich in antioxidants which can help keep your body healthy while you are losing weight.

7. Olive Oil

The wonders that olive oil can do to our body are prevalent in clinical studies. Extra virgin olive oil is one of the varieties of the oil that is truly beneficial to us. You can protect yourself from inflammation when extra virgin olive oil is part of your daily diet. This is because it has antioxidants, healthy fats, vitamin K and vitamin E.

8. Coconut Oil

Coconut oil is another source of saturated fats. Because of its healthy fats, mostly medium -chain fatty acids, coconut oil helps protect us from heart diseases. In addition to this, coconut oil has nutrients that can suppress our hunger, resulting in us eating fewer calories. Above all, it is beneficial since it can improve our metabolism.

9. Yogurt

Yogurt is among the dairy products that are very rich in healthy fats. Packed up with probiotic bacteria, yogurt are good to our digestive system. Dietary fiber is also present in yogurt which is why it is beneficial to those who wants to lose weight.

10. Chia Seeds

Have you heard of the keto diet? This is a dieting method that focuses on the consumption of healthy fats food sources. The idea behind this is that eventually our body will turn to ketosis and will rely on our fat deposits as the source of energy.

Chia seeds are very popular to people who are in a keto diet. This is because every ounce of the seed has around nine grams fat in it. Another good thing about chia seeds is that it is rich in dietary fiber and omega-3 fatty acids. These nutrients are important to our weight loss aim and also to keep us safe from serious diseases like heart disease.


Now that we know the top 10 food sources of healthy fats, it will be easy for us to push our goal of having a healthier lifestyle. The road to a healthier you is hard. This is where our knowledge about healthy foods such as avocados, nuts, dairy products and seafood to help us stick to our journey and our eyes set on goal will come in very handy. Just remember to pair your healthy diet with regular exercise, then you can reach your wellness aim in no time.

healthy fats

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