Fats are an important part of your diet and people require around at least 15 % of their calories to be fat. This ensures proper hormone production and to keep your skin and hair healthy. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins.
Now even though the minimum requirement for fat is fairly low people might opt high higher fat intakes for a number of reasons. Sometimes because they follow a specific diet like keto, atkins or paleo or simply because they prefer the taste of fatty foods.
If this applies to you, you want to make sure you to get your fats from the right sources. Unfortunately, most processed foods are extremely high in unhealthy trans fats and should therefore be limited or avoided completely.
What you want to aim for if you are on a high-fat diet are sources of mostly unsaturated fats along with a few sources of healthy saturated fats. Here is a list of a couple great options starting with sources of unsaturated fats.
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Healthy Foods High In Unsaturated Fats
Avocados are different from most other fruits in that they are primarily comprised of fats instead of carbs.
More than two-thirds of an average avocado will be fat in fact and the main type of fatty acid will be a monounsaturated fat called oleic acid, which is also found in olive oil, and extremely healthy.
Extra Virgin Olive Oil
Olive oil is a staple of the Mediterranean diet, which some people cite as the reason for the long lifespan of certain peoples living in Italy and Greece.
Extra virgin olive oil is high in vitamins E and K, while also containing powerful antioxidants, which help fight inflammation. It might also decrease blood pressure and reduce the risk of heart disease. This makes it a perfect addition to your diet.
Almonds and other nuts
Almonds, and nuts in general, are extremely healthy while being high in unsaturated fats and protein. In regards to vitamins and minerals, you will get quite a bit of vitamin E and magnesium, something many people are deficient in.
Studies have indicated that people who eat nuts report lower risks of obesity, heart disease and type 2 diabetes.
Salmon is packed with heart-healthy omega-3 fatty acids, essential amino acids and various important nutrients. Most people do not get enough omega-3 fatty acids so make sure to check your diet and adjust it if necessary.
Healthy Foods High In Saturated Fats
Saturated fats have a bad rep in the health and fitness community because they were long thought to directly increase your risk of heart disease and bad cholesterol.
But recent studies have suggested that they might be a lot less harmful if not harmless if the rest of your diet is based on healthy foods. Either way, it makes sense to consume quality saturated fats like the ones I am about to show you now.
Lean Grass-Fed Beef
Lean steak is a lot lower in fat as many people think. In fact, a 3-ounce serving will have about 5 grams of fat and less than 2 grams of saturated fat, while being packed with protein iron, and zinc.
Of course, you want to make sure to get high-quality meat so I recommend you opt for grass-fed lean beef. Ground beef is usually not as high quality and will be a lot fattier and less healthy.
The same goes for pork, which can be part of a healthy diet but should be eaten in moderation and not in the form of processed pork like bacon.
Which combines all the important benefits of other high-fat dairy products, while also being full of probiotic bacteria.
If you have digestive problems probiotic bacteria can really help you and improve your overall health and mood. You want to make sure though that you get the real, full-fat yogurt without any added sugar.
With 90% saturated fatty acids, coconuts, and coconut oil are the richest sources of saturated fat we know of.
This doesn’t mean that they are unhealthy though. The populations that consume the most coconut are generally in excellent health and coconut fats are metabolized differently than other saturated fats.
While much of the fitness community either hypes or hates Coconuts and coconut oil, actual research suggests that it is a healthy source of fat when consumed in moderation.