Ever since fat was demonized, people started eating more sugar, refined carbs, and processed foods instead.
As a result, the entire world has become fatter and sicker. However, times are changing. Studies now show that fat, including saturated fat, isn’t the devil it was made out to be (1, 2).
All sorts of healthy foods that happen to contain fat have now returned to the “superfood" scene.
Here are 10 high-fat foods that are actually incredibly healthy and nutritious.
1. Avocados
The avocado is different from most other fruits. Whereas most fruits primarily contain carbs, avocados are loaded with fats. In fact, avocados are about 77% fat by calories, making them even higher in fat than most animal foods (3).
The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits (4, 5).
Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high-potassium food.
They're also a great source of fiber, and studies have shown that they can lower LDL cholesterol and triglycerides, while raising HDL (the "good”) cholesterol (6, 7, 8). Even though they are high in fat and calories, one study shows that people who eat avocados tend to weigh less and have less belly fat than those who don't (9).
Bottom Line: Avocados are a fruit, with fat at 77% of calories. They are an excellent source of potassium and fiber, and have been shown to have major benefits for cardiovascular health.
2. Cheese
Cheese is incredibly nutritious. This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese.
It is a great source of calcium, vitamin B12, phosphorus, and selenium, and contains all sorts of other nutrients (10). It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, the same as a glass of milk.
Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes (11).
Bottom Line: Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients as a glass of milk. It is a great source of vitamins, minerals, quality proteins, and healthy fats.
3. Dark Chocolate
Dark chocolate is one of those rare health foods that actually taste incredible.
It is very high in fat, with fat at around 65% of calories. Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper, and manganese (12).
It is also loaded with antioxidants, so much that it is one of the highest-scoring foods tested, even outranking blueberries (13).
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 (14, 15).
Studies also show that people who eat dark chocolate five or more times per week are less than half as likely to die from heart disease, compared to people who don't eat dark chocolate (16, 17). There are also some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun (18, 19).
Just make sure to choose quality dark chocolate, with at least 70% cocoa.
Bottom Line: Dark chocolate is high in fat, but loaded with nutrients and antioxidants. It is very effective at improving cardiovascular health.
See the rest of the story at Business Insider