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10 Healthy Fatty Foods

by Rebecca Schmidt(more info)

listed in food, originally published in issue 261 - March 2020


In recent years, having an excessive physique or rather being ‘fat’ has a pretty negative connotation. It is somewhat justifiable that having a high body fat percentage is undesirable as it can led to health complications, such as cardiovascular diseases. As such most people become wary of food labels that shows high fat content. Again, a reasonable belief, but are all fats bad fats? Not true, fats are one of the three essential macronutrients we need, together with carbohydrates and protein. While you should not have too much saturated fat in your diet, you do need to consume some fats, and there are many healthy sources! Here are some foods that contain one of the higher levels of fat content, but are extremely nourishing for your body.


Figure 1 Eggs and Avocado


1. Avocado

Coming up first, you can eat it on its own, you can spread it on toast, it is one of the most ideal food for breakfast. It isn’t surprising to see avocados on this list since it is a fruit that has been known to be part of many healthy recipes. What you don’t know is that avocados are about 77% fat which differentiates itself from other fruits that are mainly carbs. Avocados are great sources of oleic acid, potassium, and fiber. Fun fact: People who consume avocados tend to weigh less and bear less belly fat!

2. Cheese

This is for you fellow cheese lovers out there, you have been given the green-light to consume cheese without feeling guilt. Universally loved, cheese is an integral part of recipes as most dishes utilize cheese to enhance flavors. Furthermore, cheese is a great way to get your child to consume vitamins and minerals that are good for them. Cheese is known to be a great source of calcium, protein, vitamin B12, phosphorus, selenium, and fatty acids. Fun fact: A single slice of thick cheese is as potent as a glass of milk!

3. Dark Chocolate

Chocolate fanatics are screaming right now, at least we know we are. Not only is chocolate everyone’s favorite sweet treat, but it also contains numerous vitamins and minerals that are important to the body. Especially fiber, iron, magnesium, copper, manganese, and antioxidants as dark chocolate is one of the richest sources of these compounds. So, even though dark chocolate is high in fat, the pros definitely outweigh the cons. However, do take note that we are referring to dark chocolate that contains 70% cocoa and above. Fun fact: People who consume dark chocolate more than 5 times a week are less likely than those who don’t suffer a heart disease!

4. Whole Eggs

Good news for those who are crackheads for eggs benedict, eggs are actually healthier than people make it out to be. This is after new research has found that cholesterol in eggs does not affect the cholesterol in people’s bodies, at least for a majority of them. That being said, eggs contain a little of every nutrient that we may possibly need, making it a superfood. Eggs are a rich source of antioxidants, choline, and protein. Fun fact: Replacing grain-based food with eggs for breakfast helps you eat fewer calories and promotes weight loss!


Figure 2 Grilled Salmon

Photo by Malidate Van from Pexels


5. Fatty Fish

A shout out to the Pescetarians out there, having a diet that incorporates fish is beneficial for your body. To list some examples of fatty fish, they are salmon, trout, and mackerel. Fish has been renowned to be rich sources of omega-3 fatty acids and protein. However, we admit that in the entire list so far, fish has a debatable position in delicacies. Some of you may not be a fan of its taste. But, not to worry as you can always opt for cod liver oil as well. Fun fact: People who consume fish tend to be healthier with less risk of heart disease, depression, and common diseases.

6. Nuts

Hello fellow nutjobs, we are here to bring the good news that the occasional nuttiness is good for your health. This is because nuts are chocked full of fiber, vitamin E, magnesium, and healthy fats. Some examples of these nuts include almond, macadamia, and walnuts. Fun fact: Eating nuts can help reduce the risk of diseases like obesity, heart disease, and type 2 diabetes!

7. Chia Seeds

This may seem weird on this list as chia seeds are not typically known to be “fat” food but they actually contain 9g of fats for a 28g serving. However, fret not as these fats are healthy fats, the majority of which are omega-3 fatty acids known as ALA. Chia seeds are also rich in fiber and various minerals that help with lowering cholesterol and have and have anti-inflammatory effects. Fun fact: Chia seeds are 80% fats which make them really good high-fat green food!


Figure 3 Olives and Olive Oil


8. Extra Virgin Olive Oil

Surprise, surprise. Most people would think that oil is the furthest thing away from healthy and that’s not wrong because the oil used for fast food is indeed unhealthy. But the same cannot be said for extra virgin olive oil as they are loaded with vitamins E, K and a handful of antioxidants that combat high blood pressure, high cholesterol and cardiovascular diseases. Fun fact: Extra virgin olive oil is the king of the crop for sources of healthy fats and oil!

9. Coconuts and Coconut Oil

Time to get a little tropical and appreciate coconuts, that can be seeds, fruits, nuts and even be made into oil. These mighty husks contain the densest quantity of saturated fats that are useful in amplifying metabolism and suppressing appetite to help people burn calories faster and consume fewer calories. Fun fact: Coconuts can help with Alzheimers and heart diseases which could explain why people in the tropics are generally healthier!

10.  Full-Fat Yogurt

Serving as a great replacement for desserts like ice cream which is high in trans fat and sugar, we bring to you full-fat yogurt. Full-fat yogurt has the same health benefits as any other high-fat dairy product providing you the required calcium, protein. However, do take note that most store-bought brands may not be authentic full-fat yogurt as there can be added sugars. So do check the labels properly before purchasing them. Fun fact: Yogurt is generally appreciated for the bacteria in it, probiotic bacteria, which aids in digestion!


Fats aren’t bad, it just depends on what kind of fats they are. If you’re consuming fats from sources that aren’t nutritious like cakes, sweets, and oil, try switching to these healthier options! They’re all delicious and will nourish you way more! Click here for more information!


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About Rebecca Schmidt

Rebecca Schmidt is a Mass Communications and Journalism Major with a passion for writing lifestyle pieces. She loves to share her knowledge and experiences through her work with others. Lifehacker Guy is a blog about one guys journey to self-improvement. Articles on health and wellness, productivity, living and working location independent.

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