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10 High-Fat Foods That Are Surprisingly Super Healthy


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6. Nuts

Nuts are incredibly healthy. They are high in healthy fats and fiber, and are a good plant-based source of protein. Nuts are also high in vitamin E, as well as magnesium, a mineral that most people don’t get enough of (32).

Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases. This includes obesity, heart disease and type 2 diabetes (33, 34, 35).

Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.

Bottom Line: Nuts are loaded with healthy fats, protein, vitamin E and magnesium, and are among the best sources of plant-based protein. Studies show that nuts have many health benefits.

Fun Facts About Nuts


7. Butter From Grass-Fed Cows

Butter is almost pure fat, over half of which is saturated. It was demonized in the past, but has now been making a comeback as a health food. Butter, especially from grass-fed cows, contains important nutrients like vitamins A and K2. It also contains butyrate and CLA, bioactive fatty acids that have been linked to numerous health benefits (36, 37).

In countries where cows are grass-fed, consumption of high fat dairy products like butter is actually linked with reduced risk of heart disease (38, 39). A review study published in 2012 also found that consumption of high-fat (but not low-fat) dairy was linked to reduced risk of obesity (40).

Bottom Line: Butter is very high in saturated fat. Even so, studies show that high-fat dairy products are linked to reduced risk of obesity, and reduced risk of cardiovascular disease in countries where cows are grass-fed.

8. Extra Virgin Olive Oil

Another fatty food that almost everyone agrees is healthy, is extra virgin olive oil. This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits (41, 42).

Extra virgin olive oil contains vitamins E and K, and is loaded with powerful antioxidants. Some of these antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized (43, 44). It has also been shown to lower blood pressure, improve cholesterol markers and have all sorts of benefits related to heart disease risk (45).

Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.

Bottom Line: Extra virgin olive oil has many powerful health benefits, and is incredibly effective at improving cardiovascular health.

9. Coconuts and Coconut Oil

Coconuts, and coconut oil, are the richest sources of saturated fat on the planet. In fact, about 90% of the fatty acids in them are saturated. Even so, populations that consume large amounts of coconut do not have high levels of heart disease, and are in excellent health (46, 47).

Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids. These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies (48). Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day (49, 50). Many studies show that these types of fats can have benefits for people with Alzheimer’s, and they have also been shown to help you lose belly fat (51, 52).

Bottom Line: Coconuts are very high in medium-chain fatty acids, which are metabolized differently than other fats. They can reduce appetite, increase fat burning and provide numerous health benefits.

Fun Facts About Coconut Oil


10. Full-Fat Yogurt

Real, full-fat yogurt is incredibly healthy. It has all the same important nutrients as other high-fat dairy products. But it’s also loaded with healthy, probiotic bacteria, that can have powerful effects on your health. Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity (53, 54, 55). Just make sure to choose real, full-fat yogurt and read the label. Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead. It is best to avoid those like the plague.

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4 responses to “10 High-Fat Foods That Are Surprisingly Super Healthy”

  1. william says:

    I would like to see your scientific research on these foods. None are good for your endothelium in your veins. Not heart healthy.

    • Elizabeth Miller says:

      While this article agrees with my long term research (some dating very early 1970s), I prefer documentation to further my own studies.

      William, I’d also like to see *your documentation* regarding your assertions.

      • william says:

        Prevent & Reverse Heart Disease, by Caldwell B. Esselstyn Jr. MD has 25 years of patient research at Cleveland Clinic. More are Dean Ornish MD., John McDougall, MD and Joel Fuhrman,MD
        There is your research coming from?

  2. Mo says:

    I use goats butter which has much more flavour than cows and is delicious over veggies and jacket potatoes. I pour my cod liver oil over fish and salads rather than take it off a spoon. Also look up the benefits of Lacuma powder as a nutricious, safe alternative to sugar. Small amounts of crunchy organic peanut butter added to wheat free pancakes adds protein, texture and taste to what is normally a mainly carb food. ‘Ive also learned that adding mashed up anchovies -to taste- instead of the fish sauces laced with additives usually found everywhere in the UK- does the same job. Great site but unfortunately inconvenient for UK and aims inspiring for ‘ethical health seekers’.