Science Says These are the High Fat Foods We Can Eat and Still Be Healthy

high fat foods

Sometimes it seems difficult to keep up with the latest research defining the good foods and the bad foods. The lists can change as fast as the seasons come and go. High fat foods have been off limits according to most diets in the last 20 years, but now nutritionists are giving thumbs up to many of our long time favorite high fat foods.

What used to be acceptable – low-fat, sugar substitutes foods like the Snack Wells Devils Food Cakes have now been replaced with the no processed, all natural foods as the choice for a healthy lifestyle.

If you recently read my article, How the Sugar Industry Duped Us All for 50 Years, you know how much worst sugar is for us than fat.

Our bodies know what to do with the natural, unprocessed foods and can metabolize even the high fat foods properly without storing excess if we balance food with exercise.

Seems too good to be true? Here are the facts…

Now, that doesn’t mean we can overindulge in these high fat foods. Everything in moderation, right?

Benefits of High Fat Foods

1 – Keeps us fuller longer

2 – Improved heart health

3 – Improved cognitive function

4 – Reduced belly fat

High Fat Foods No Longer Off Limits

1 – Fatty Fish – Recommended to eat twice per week. Fatty fish include, salmon, tuna, trout, sardines and mackeral. All are high in omega-3 fats. Omega 3 fats have benefits such as: can improve heart disease risks, reduced risk of rheumatoid arthritis, prevent skin and oral cancer, to name a few.

2 – Nuts – Almonds, macademia and walnuts are recommended to complete our nutrition. Don’t overdo it though. One serving per day is about the size of your palm. High in fiber, vitamins, minerals and antioxidants, these nuts also help in prevention of obesity as well as type 2 diabetes.(1) 

3 – Whole eggs – Yes, throw in the yolk too! While it is a fact that the yolk is high in cholesterol, about 70% of our daily allowance, the cholesterol doesn’t affect the blood in most people like once thought. (2) Be sure to discuss this with your doctor to see which group you fall in. Whole eggs are a great weight loss food. They contain a lot of needed nutrients plus they are high in protein.

high fat foods

4 – Dark Chocolate – And you thought chocolate was banned from a weight loss diet! As long as your dark chocolate is at least 70% cocoa, you’ve got yourself a good quality snack bite. Dark chocolate is high in antioxidants, higher than blueberries, actually! Dark chocolate is made from cacao seeds, one of the major “super fruits”! (3)

5 – Cheese – Yes, cheese! For a long time, I avoided cheeses, but here’s the scoop…a slice of cheese contains about a glass of milk. Milk has protein and so many other healthy nutrients. Cheese contains powerful fatty acids that are linked to many health benefits, including reducing the risk of type 2 diabetes. (4)

6 – Chia Seeds – You are probably wondering how this teeny tiny seed can be high in fat, but an ounce contains 9 grams of fat! These high fiber seeds are loaded with omega-3s and minerals that have wonderful health benefits such as lowering blood pressure and acting as an anti-inflammatory. (5,6) Some suggestions on how to easily incorporate chia seeds into your diet can be read at Personal Experience with the Benefits of Chia Seeds.

high fat foods

7 – Butter – Not just any butter, but grass-fed butter can be put back on your grocery list! Grass-fed butter is loaded with vitamins. As a saturated fat, it is a better fat to eat that an Omega-6 polyunsaturated fats such as vegetable and seeds oils. The old story of saturated fats causing heart disease has been proven untrue. Studies have shown saturated fats raise the HDLs, therefore improving the blood lipid levels. (7)

high fat foods

8 – Bacon – Yes! So after I finally got used to turkey bacon, I read this…bacon isn’t as the fatty heart disease in a strip like they once thought. Sure, it’s high in fat, but it is about 50% monounsaturated fat, which is high in oleic acid. Oleic acid is the heart healthy ingredient in Olive Oil. It is true, 40% of the fat in bacon is saturated fat, but remember, studies have proven it isn’t saturated fat that causes cardiovascular disease. (8) The other 10% of the fats are the Omega 6s, polyunsaturated fats, that’s what you want to avoid. By choosing naturally fed animals, the Omega 6s are reduced. Not too much to worry about if you are mostly avoiding them.

High fat foods have a place in our healthy lifestyle as long as we eat these foods in moderation. Portion control is as important as food choices.

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