High-Fat Foods That Offer Great Health Benefits

Why Healthy Fats Are Important

It’s important to single out the fats that we are talking about when we say things like “health fats” and “good fats.” In particular, we are talking about polyunsaturated and monounsaturated fats like omega-3 and omega-6 fatty acids.

You have probably heard about omega-3s and omega-6s in your life, but do you really know why they are healthy and important for you? Let’s take a look at omega-3 fatty acids first:

Omega 3 Fatty Acids

Omega 3 fatty acids are healthy for the human body because they actually help lower bad triglyceride levels that can cause serious heart conditions.

The Cleveland Clinic has stated in a report that omega-3 fatty acids actually benefit cardiovascular function and can help you avoid serious cardiac events as you get older.

The National Institutes of Health has also published a report that explains how omega-3 fatty acids are healthy for your brain. In it, they state that,"Consumption of omega-3 improved learning, memory ability, cognitive well-being, and blood flow in the brain."

Omega-3 fatty acids play a crucial role in supporting optimal brain health, aiding in learning, memory, and overall cognitive well-being. Including foods rich in these healthy fats in your diet can be a powerful way to nourish your brain and enhance mental clarity. As highlighted by Dr. Uma Naidoo, a Harvard-trained psychiatrist and author specializing in nutritional psychiatry, these essential nutrients are vital for cognitive function.

Omega 6 Fatty Acids

Omega 6 fatty acids are also beneficial to human health. They help nourish the hair, skin, and nails so this type of healthy fat may have anti-aging effects and beautifying properties.

However, Omega 6 fatty acids have more important health benefits. The Mount Sinai staff reports that omega 6 fatty acids are also important for regulating metabolism which can help lower your risk of becoming obese or overweight.

Omega 3 Fatty Acids Vs Omega 6 Fatty Acids

List of High-Fat Foods with Health Benefits

We promised 10 healthy fats to eat at the top of this article and now we deliver. Here are 10 high-fat foods that can actually contribute to your overall health:

Yogurt

Yogurt is a nutrient-rich dairy product that offers several health benefits. It is an excellent source of protein, calcium, phosphorus, and B vitamins, including riboflavin and vitamin B12. Additionally, yogurt contains live bacterial cultures, such as Lactobacillus and Streptococcus species, which may support gastrointestinal health. Research has shown that these probiotics can enhance gut function and contribute to a balanced microbiome.

Consuming yogurt has been associated with various health benefits. Studies suggest that regular intake of yogurt may help maintain healthy blood pressure and cholesterol levels. Some research indicates that yogurt consumption can aid in weight management by promoting satiety and reducing long-term weight gain. ​

Olives

Olives are a staple of the Mediterranean diet and are known for their health-promoting properties. They are rich in monounsaturated fats, particularly oleic acid, which has been linked to improved heart health. Olives also contain antioxidants like vitamin E and polyphenols, which may help reduce inflammation and oxidative stress.

Research indicates that regular consumption of olives and olive oil can lower the risk of cardiovascular diseases. A study involving over 92,000 participants found that high olive oil intake was associated with a longer lifespan, especially when it replaced less healthy fats like butter or margarine.

Dark Chocolate

Dark chocolate, particularly varieties containing at least 70% cocoa, is rich in flavonoids, which are compounds known for their antioxidant properties. These flavonoids may help improve heart health by reducing blood pressure and enhancing blood vessel function. ​The Nutrition Source

Moderate consumption of dark chocolate has been linked to improved cognitive function. A study published in the European Heart Journal found that consuming a small amount of dark chocolate daily could lower blood pressure and reduce the risk of heart disease. ​

Chia Seeds

Chia seeds are tiny black or white seeds derived from the Salvia hispanica plant, native to Central America. They are an excellent source of omega-3 fatty acids, fiber, and protein. Chia seeds have been shown to absorb up to 12 times their weight in liquid, forming a gel-like substance that can aid in digestion and promote satiety. ​

Incorporating chia seeds into the diet may offer several health benefits. Studies suggest that they can help lower triglyceride levels and improve blood sugar control in individuals with type 2 diabetes. Additionally, chia seeds are a complete protein source, containing all nine essential amino acids, which are crucial for muscle repair and overall health. ​

Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which are essential for heart health. Consuming about two servings of fatty fish per week has been associated with a reduced risk of dying from heart disease by more than one-third.

In addition to cardiovascular benefits, omega-3 fatty acids found in fatty fish may support brain health. They have been linked to improved cognitive function and a lower risk of neurodegenerative diseases. However, it's important to choose fish low in mercury to minimize potential health risks. ​

According to Jenna Stedman, who is a Cognitive Performance Dietitian

Omega-3 fatty acids, particularly DHA and EPA found in fish and seafood, are essential for maintaining the structure and function of brain cell membranes. They also exhibit potent anti-inflammatory properties, which help mitigate chronic inflammation that contributes to neurodegeneration.

Flaxseed

Flaxseed is a rich source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which have been associated with various health benefits. Consuming flaxseed may help improve cardiovascular health by reducing blood pressure and lowering cholesterol levels. Additionally, flaxseed is high in dietary fiber, which can aid in digestion and promote a feeling of fullness. The U.S. Department of Agriculture's Agricultural Research Service highlights flaxseed's potential in improving heart health and its nutritional composition, including fiber and omega-3 content.

Furthermore, flaxseed contains lignans, which are plant compounds that may have antioxidant properties. These compounds have been studied for their potential role in reducing the risk of certain cancers and improving overall health. Research from the National Center for Complementary and Integrative Health discusses the traditional and modern uses of flaxseed, including its potential health benefits. ​

Eggs

Eggs are a highly nutritious food, providing high-quality protein, vitamins, and minerals. Research indicates that moderate egg consumption, up to one egg per day, does not appear to increase the risk of heart disease in healthy individuals. Eggs are a good source of nutrients like choline and lutein, which are important for brain health. ​

A study published by the American College of Cardiology found that consuming 12 or more eggs per week did not adversely affect cholesterol levels or cardiovascular health in individuals at high risk for heart disease. This suggests that eggs can be part of a heart-healthy diet when consumed in moderation.

Nuts

Nuts are nutrient-dense foods that provide healthy fats, protein, fiber, vitamins, and minerals. Studies have shown that regular nut consumption is associated with a reduced risk of heart disease and improved overall health.Nuts can be a valuable part of a healthy diet, contributing to better health outcomes.

Additionally, research from the University of Arkansas System Division of Agriculture indicates that nuts can help regulate blood glucose levels and reduce LDL cholesterol, further supporting their role in promoting heart health. ​

Cheese

Cheese is a good source of calcium, protein, and other essential nutrients. While it is high in saturated fat and sodium, moderate consumption of cheese can be part of a healthy diet. Some fermented cheeses contain probiotics, which can be beneficial for gut health. ​

A study published in Advances in Nutrition reviewed the health effects of cheese consumption and found that it may have both positive and negative impacts on health, depending on the amount and type consumed. It's important to choose cheeses that are lower in fat and sodium and to consume them in moderation. ​

Avocados

Avocados are rich in monounsaturated fats, particularly oleic acid, which have been associated with reduced inflammation and a lower risk of heart disease. Avocados are nutrient-dense and can be part of a heart-healthy diet. ​

Research published in the Journal of the American College of Nutrition found that daily avocado consumption can improve cardiovascular risk factors, including lowering LDL cholesterol levels. This suggests that incorporating avocados into the diet can contribute to better heart health.

How to Include Healthy Fats in Your Diet

As important as knowing the answer to questions like ‘What are healthy fats?’ is knowing how to incorporate them into your diet. So let’s take a look at a sample meal plan for incorporating more healthy fats into your diet:

• Breakfast - Start your day with an egg omelet topped with cheddar cheese, bell peppers, and avocados.
• Lunch - For lunch, you can add dark chocolate or cacao nibs to your favorite flavored yogurt and top with healthy flax or chia seeds.
• Dinner - Grill up some salmon filets and season with garlic powder, paprika, and onion powder.

How much saturated fat should you include in your daily diet?

The American Heart Association suggests limiting your saturated fat intake to under ten percent of your daily calories. This guideline helps protect your heart health by promoting thoughtful selection of fat types. Research shows that all saturated fats do not affect your body the same way.

Dairy products contain saturated fats that may impact your health differently than those found in red meat. Learning these important differences can help you choose foods more wisely to control your saturated fat consumption effectively.

Common Myths About High-Fat Foods

At the top of this article, we also stated that we would dispel some of the myths surrounding high-fat foods.

Let’s take a look at the most common misconceptions about high-fat foods:

• They Cause Weight Gain - Fatty foods are not the only ones responsible for making you fat. It’s more important to ensure that you are achieving a daily calorie deficit for weight loss than it is to cut out fatty foods.
• They Cause Health Issues - Not all fatty foods will cause cardiovascular issues. Natural fats that come from fruits, vegetables, and seeds can actually lower your risk of heart issues.
• They Increase Cholesterol - While some fatty foods can contribute to your bad cholesterol, healthy fats can actually lower your bad cholesterol and triglyceride levels.

Who Should Be Cautious with High-Fat Foods?

If you are already getting enough healthy fats from your regular diet, then you should be cautious about adding more to the foods you eat. Too much of any good thing can have negative repercussions.

It would be best to speak to your healthcare practitioner about how much healthy fats you are getting in your diet and whether or not you could benefit from adding more - or less.