9 high-fat foods that are good for your health, chocolate is one of them

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Merdeka.com – Although dietary fats are often avoided and considered a major contributor to certain diseases, researchers have found that one of these macronutrients offers numerous benefits for the body. Health.

However, the American Heart Association recommends limiting saturated fat to less than 10% of your total calorie intake. However, some saturated fats may not have the same negative effects (such as those in dairy products) as saturated fats found in red meat.

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Additionally, there are also some high-fat foods that are believed to offer greater benefits than low-fat or non-fat foods. These foods usually don’t go through many processes and are low in sugar and carbohydrates.

Here we present some of them high-fat foods nutrient, which can benefit the body.

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The first high-fat food is avocado. Avocados are a unique fruit. While most fruits contain carbohydrates, avocados are loaded with fat. Cited by Healthline, avocado contains around 80% fat, on a calorie basis, making it higher in fat than most animal foods.

Avocados are also one of the best sources of dietary potassium, providing 15% of the daily value (DV) in a 150-gram serving. Additionally, this fruit is also rich in antioxidant compounds, as well as a good source of fiber, which offers many benefits for digestion, heart health, and weight control.


The second high-fat food is cheese. Cheese is an excellent source of calcium, vitamin B12, phosphorus and selenium and contains many other nutrients. This food is also high in protein, with a 28-gram serving containing 6 grams of protein, almost as much as a glass of milk.

Cheese, like other high-fat dairy products, also did not appear to increase the risk of heart disease compared to low-fat dairy products, as previously thought.

Dark chocolate

The third high-fat food is dark chocolate. Dark chocolate is a nutritious delight disguised as a delicious treat. These foods are very high in fat, which accounts for about 65% of calories.

Additionally, dark chocolate contains fiber and some important nutrients, such as iron and magnesium, which some people may find difficult to obtain.

Dark chocolate is also rich in antioxidants such as resveratrol, the same antioxidant that provides health benefits in red wine, and epicatechin, which is thought to have anti-aging and performance-enhancing properties.

However, you should choose dark chocolate with at least 70% cocoa, as other varieties are generally higher in added sugar and less nutritious.

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The fourth high-fat food is eggs. Eggs are considered unhealthy because the yolk is high in cholesterol and fat. However, new research suggests that cholesterol in eggs does not negatively affect blood cholesterol, at least not in most people.

In addition, eggs are also rich in nutrients, contain various vitamins and minerals. One of these is choline, a nutrient that the brain needs but 90% of people can’t get enough of. One egg (50 grams) provides 27% of the daily choline value.

Eggs are also a friendly food for weight loss. These foods are high in protein, which can help keep you full between meals and cut down on excess calories.

Fatty fish

The fifth high-fat food is fatty fish. Fatty fish is widely regarded as one of the most nutritious sources of animal protein available. This group includes fish such as salmon, trout, mackerel, sardines and herring.

This fish is packed with heart-healthy omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals.

If you can’t eat fish, taking a fish oil supplement can help. Cod liver oil is best because it contains all the omega-3s you need, plus lots of vitamin D.


Walnuts are a healthful food because they are high in healthy fats and fiber, as well as being a good source of plant-based protein. Nuts also contain vitamin E and are loaded with magnesium.

Studies show that people who eat walnuts tend to be healthier and have a lower risk of various diseases such as obesity, heart disease, and type 2 diabetes. Nut choices you can consume include almonds, walnuts, macadamia nuts, and many other.

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Biji Chia


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Chia seeds are not generally considered a “fatty” food, but one ounce (28 grams) of chia seeds actually contains 11 grams of fat. Additionally, nearly all of the carbohydrates in chia seeds are fiber, which makes up most of the calories they contain from fat.

This fat is also not just any fat. Most of the fat in chia seeds is made up of an omega-3 fatty acid essential for the heart, called alpha-linolenic acid (ALA). Chia seeds also have many health benefits, such as lowering blood pressure and anti-inflammatory effects.

Extra virgin olive oil

Another food rich in fat and healthy for the body is extra virgin olive oil. This oil is rich in oleic acid, a fatty acid that offers powerful anti-inflammatory properties.

These fats are an important component of the Mediterranean diet, which has been shown to have many health benefits in terms of heart health and weight control.

Whole yogurt

The latest high-fat food is whole yogurt. Whole yogurt can be packed with the same essential nutrients as other high-fat dairy products. Plus, it’s packed with healthy probiotics that can have a powerful effect on your health.

Studies show that yogurt can improve digestive health and can also help regulate weight and reduce the risk of heart disease.

It is important to choose whole yogurt or whole milk and choose versions with minimal added sugars.


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