The American Heart Association recommends limiting saturated fat to less than 10% of total calorie intake. Saturated fats are found in full-fat dairy and red meat, but consuming certain healthy high-fat foods can offer health benefits. These foods are generally minimally processed, containing less sugar and carbohydrates.

Avocado

While most fruits primarily contain carbohydrates, avocados are rich in fat, with about 80% of their total calories coming from fat. Avocados are also high in potassium, providing 15% of the daily value (DV) per 150 g serving. This fruit also contains numerous antioxidant compounds and fiber, positively impacting cholesterol levels and offering benefits for digestive health, heart health, and weight management.

Dark chocolate

Dark chocolate is a nutritious food, with fat accounting for about 65% of its total calories. It is advisable to choose chocolate with at least 70% cacao, as other types contain higher amounts of added sugar and fewer nutrients and antioxidants. Dark chocolate also provides fiber and other nutrients, including iron and magnesium. Resveratrol, epicatechin, and the antioxidants in chocolate possess anti-aging properties.

Eggs

Many believe that eating eggs is unhealthy due to the high cholesterol and fat content in the yolk. However, both the yolk and white can be a healthy addition to any diet. The cholesterol in eggs does not negatively affect blood cholesterol levels.

Eggs are also highly nutritious, containing various vitamins and minerals. A 50 g egg provides 27% DV of choline, an essential nutrient for brain and nerve health. Eggs benefit those aiming for weight loss due to their abundant protein, which promotes satiety between meals and reduces calorie intake.

Fatty fish

Fatty fish like salmon, anchovies, mackerel, sardines, and herring are nutritious sources of animal protein. They are rich in heart-healthy omega-3 fatty acids, high-quality protein, and various vitamins and minerals. Regular consumption of fatty fish can enhance cognitive function, help regulate blood sugar, and reduce the risk of heart disease.

Individuals who do not consume fish can consider fish oil supplements. Cod liver oil contains all essential omega-3s, along with a significant amount of vitamin D.

Nuts

Nuts are beneficial for health as they are rich in healthy fats and fiber, providing good plant-based protein. Healthy nut varieties include almonds, walnuts, macadamia nuts, and many others. Consuming a handful of nuts daily does not lead to overweight or obesity.

28 g of chia seeds contain 11 g of fat. Most carbohydrates in chia seeds are fiber, so the majority of calories in chia seeds primarily come from fat. This is not ordinary fat, but largely essential, heart-healthy omega-3 fatty acids, known as alpha-linolenic acid (ALA). Chia seeds can also offer numerous health benefits, such as lowering blood pressure and anti-inflammatory effects.

Extra virgin olive oil

Extra virgin olive oil is rich in oleic acid, a fatty acid with potent anti-inflammatory properties. This fat is an essential component of the Mediterranean diet, offering various health benefits related to cardiovascular health, blood sugar control, and weight management. Besides cooking, olive oil can be added to roasted vegetables and homemade salad dressings.

Full-fat yogurt

Full-fat yogurt is highly nutritious. It contains all the important nutrients found in other full-fat dairy products. The beneficial bacteria (probiotics) in yogurt are good for health, supporting digestive health, aiding in weight management, and reducing the risk of heart disease. It is important to choose full-fat yogurt with minimal added sugar.

Bao Bao (Source: Healthline)