It has been known for many years how much damage can fats cause for us. As a result, we all stopped eating many of our favorite foods thinking they are bad for our health. However, times are changing. Studies now show that fat, including saturated fat, isn’t the devil it was made out to be. In the 2015-2020 Dietary Guidelines for Americans, for the first time in 35 years, the U.S. Departments of Agriculture and Health and Human Services removed the limit on total fat consumption in the American diet (though they still recommend getting less than 10% of daily calories from saturated fat).
In their words, evidence clearly shows that eating more foods rich in healthful fats like nuts, vegetable oils, and fish have protective effects, particularly for cardiovascular disease. They also help you absorb a host of vitamins, fill you up so you eat less, and taste good, too. Here are 4 high-fat foods that are actually incredibly healthy and nutritious.
1. Avocados: Avocados are loaded with fats as one medium avocado has approximately 23 grams of fat, but it is primarily monounsaturated fat. Also, it is one of the best sources of potassium, even containing 40% more potassium than banana. Plus, a medium avocado contains 40 percent of your daily fiber needs, and studies have shown that they can lower LDL cholesterol and triglycerides, while raising HDL (the “good”) cholesterol.
2. Dark Chocolate: It is very high in fat, with fat at around 65% of calories. Dark chocolate is 11% fiber and contains vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). Some of the antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized.
3. Cheese: It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients. It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk. In fact, some studies have found that people who regularly eat cheese have a lower risk of high LDL cholesterol and heart disease.
4. Eggs: One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms), an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system. As for cholesterol, new studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people.