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:

• Chia Seeds - Chia seeds offer a good amount of healthy polyunsaturated fat. They also provide excellent health benefits like improved digestive function through the supplementation of healthy dietary fibers.
• Cheese - Cheese is another high-fat food that contains a lot of nutrients including but not limited calcium, selenium, and protein. So cheese can help build and maintain strong bones and muscles.
• Avocados - Avocado is a natural source of a monounsaturated fat known as oleic acid. In clinical studies, it has been found that oleic acid can be beneficial for maintaining heart health and lowering the risk of osteoarthritis.
• Nuts - Nuts like pistachios, cashews, almonds, walnuts, and pecans are natural high-fat foods with great health benefits. They are a good source of plant-based protein and provide a good amount of antioxidants and minerals.
• Fatty Fish - Fatty fish like salmon, tuna, and mackerel are great examples of healthy foods that have a good fat content. They contain omega 3 fatty acids which we have already discussed, and offer distinct heart and brain benefits.

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.

• Eggs - Eggs offer a lot of healthy protein which is essential if you are trying to build more lean muscle. Eggs also contain vitamins D and B which support organ function.
• Dark Chocolate - Dark chocolate is healthy mostly because of the high content of antioxidants like resveratrol. Resveratrol can improve brain function by increasing cerebral blood flow.
• Flaxseed - Flaxseed contains about 42 grams of fat per 100 grams. Most of these fats are omega-3 fatty acids which, as discussed, can help lower bad triglyceride levels.
• Olives - The fat content of olives may be able to help lower your body’s insulin resistance. This may reduce your risk of becoming diabetic or prediabetic.
• Yogurt - Yogurt is another high-fat food that offers great health benefits. It is a probiotic food which can help feed the good bacteria in your gut and improve digestive function.

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.

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.