High-Fat Foods You May Actually Want in Your Diet

This article uses AI assistance for some of the content.

Rethinking dietary fats has shown their indispensable role in health, from supporting hormone function to aiding nutrient absorption. Foods rich in healthy fats, like avocados, dairy, and eggs, not only fuel the body but also increase fullness and slow carbohydrate digestion. With a shift from fearing fats to understanding their benefits, it's crucial to focus on unsaturated fats and keep saturated fats within recommended limits. These nutritious high-fat foods are essential for a balanced diet, don't underestimate the importance of selecting the right types and amounts for optimal health.

Coconut.Photo byDepositphotos.

Fish

Fish, especially fatty varieties like salmon, are celebrated not only for their delicate and versatile flavors but also for their omega-3 fatty acids, which are beneficial for heart and brain health. Whether seared, baked, or poached, fish can elevate a simple meal into a nourishing, flavorful experience.

Avocado

Avocado is beloved for its creamy texture and rich, buttery flavor, making it a favorite for spreading on toast or adding to salads. Beyond its taste, avocado is a great source of monounsaturated fats, fiber, and potassium, supporting overall wellness with every bite.

Seeds

Seeds, such as chia, flaxseed, and hemp, are tiny nutritional giants, offering a crunch that’s not only a wonderful addition to meals but also packed with fiber, protein, and healthy fats. Sprinkle them over salads, blend into smoothies, or stir into yogurt for a subtle boost your meal’s nutritional value.

Olives.Photo byDepositphotos.

Nuts

Nuts, including almonds, walnuts, and pecans, are a satisfying snack or addition to dishes, known for their heart-healthy fats, protein, and fiber. Their rich flavor and crunch add depth to both sweet and savory recipes, enhancing meals with both taste and nutrition. Nut butters are an easy and delicious way to enjoy their benefits.

Olives

Olives and their oil offer a distinctive, rich flavor that can transform dishes, from salads to pastas. They're great sources of monounsaturated fats and antioxidants, making them a valued part of a diet that seeks both taste and health. Try them in this chicken skillet dinner.

Olive Oil

Olive oil is not just a kitchen staple for its rich flavor and versatility in cooking and dressing but also for its nutritional benefits. It’s known for its heart-healthy fats and antioxidants, making it a choice ingredient for those looking to enrich their diet with good fats. Olive oil muffins make enjoying its benefits exceptionally easy.

Tofu.Photo byGina Matsoukas/Running to the Kitchen

Eggs

Eggs are a nutrient-dense food, offering high-quality protein, vitamins, and minerals. They fit into any meal of the day, easily adaptable from breakfast scrambles to dinner quiches and frittatas. Their wide-ranging benefits make them a go-to for a balanced and nutritious meal plan.

Yogurt

Yogurt, particularly full-fat Greek yogurt, is a creamy and tangy addition to meals, known for its probiotics, calcium, and protein. It enhances dishes with its texture and flavor while contributing to digestive health and bone strength, making it a multifaceted food. Bake it into a snack cake for easy

Tofu

Tofu is a plant-based protein rich in iron and calcium, offering a versatile texture that absorbs flavors well, perfect for stir-fries, salads, and more. It’s a staple for those that want to include more non-meat proteins in their meals, supporting a variety of nutritional needs. Try it in this tofu fried rice recipe.

Avocado.Photo byDepositphotos.

Coconut

Coconut, in its many forms, adds a tropical flavor to dishes and is valued for its medium-chain triglycerides (MCTs), which are metabolized in a unique way by the body. Though it’s rich in saturated fats, it’s a popular choice for adding a nutritional and flavorful twist to meals. Coconut coffee ice cream is a decadently easy way to enjoy this healthy fat.

Ghee

Ghee, clarified butter, is revered in many cuisines for its rich, nutty flavor and high smoke point. Beyond its culinary uses, it’s appreciated for containing butyrate and fat-soluble vitamins, contributing to a well-rounded diet when used in moderation. We love it for sautéing Lion’s mane mushrooms and getting a powerful combination of healthy fats and adaptogenic mushrooms.

This post was first produced and published on Running to the Kitchen.