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Some High Fat Foods are Not at All Harmful

Food items that have high fat content are traditionally regarded as bad for health, but modern research has found that some of them can be consumed safely

Some High Fat Foods are Not at All Harmful

Sentinel Digital DeskBy : Sentinel Digital Desk

  |  30 Dec 2022 11:55 AM GMT

Naturally high-fat meals that are not processed may have similar health benefits as naturally low-fat meals

Dietary fat was once thought to cause cardiovascular diseases. But now researchers have found benefits in eating some fat-rich foods. Saturated fat should be less than 10 per cent of the total calorie intake. Some saturated fats, such as those found in dairy products, may not be as hazardous as those in red meat, but that does not mean they are all equal.

Full-fat foods may be healthier than low-fat or fat-free equivalents. Because the former are less processed, they are lower in sugar and carbohydrates.

Here are some high-fat, nutrient-dense foods:


Avocados are unique among fruits. They are fat-rich, unlike most fruits, which are carb-heavy. They contain about 80 per cent fat, which is more than most animal meals. A five-ounce (150 grams) serving of avocados offers 15 per cent of the daily value of potassium, making them a superb source of this mineral. Avocados also contain compounds that fight free radicals. A study with 45 male and female participants found that consuming one avocado every day for five weeks improved their cholesterol levels.

Avocados are a good source of fibre, which helps the digestive system, heart, and weight management.


Cheese is surprisingly nutritious despite its bad reputation. It is rich in calcium, vitamin B12, phosphorus, and selenium. An ounce of cheese (28 grams) has six grams of protein, about as much as a glass of milk.

Dark chocolate

Dark chocolate is healthier with more cocoa solids. Fat makes up 65 per cent of the calories found in this food item. Dark chocolate is high in fibre and nutrients, including iron and magnesium, which some people may not get enough of.

It contains antioxidants, including resveratrol which gives red wine its health advantages, and epicatechin, which may have anti-ageing and performance-enhancing effects. Resveratrol is red wine's antioxidant. Epicatechin is green tea's antioxidant.

Other chocolate variants contain added sugar and fewer minerals and antioxidants than dark chocolate.


Eating entire eggs was once considered unhealthy since egg yolks contain cholesterol and fat. Recent research, however, shows that egg cholesterol does not affect the blood cholesterol levels in most people.

Eggs are nutrient-dense and include several vitamins and minerals. Choline is a brain vitamin that 90 per cent of the population lacks. One egg provides 27 per cent of the daily choline (weighing 50 grams).

Eggs also help in weight loss. The high protein content helps you feel full between meals and reduces calorie intake. Thus, eggs are a healthy addition to any diet.


Nuts are nutrient-dense and rich in heart-friendly lipids, fibre, and protein originating from plants. Magnesium is a mineral that the majority of people do not get enough of in their diets, but nuts are full of it.

According to a number of studies, those who consume nuts on a daily basis have overall better health and reduced incidence of disease. The health disorders that nuts help prevent, include coronary heart disease, Type II diabetes, and obesity. It is good for you to eat nuts like almonds, walnuts and macadamias.


Chia seeds have 11 grams of fat in one ounce (28 grams). Because almost all of the carbohydrates in chia seeds are in the form of fibre, the majority of the calories come from their fat content. Chia seeds have been shown to reduce inflammation and blood pressure. They contain an abundance of vital nutrients. Omega-3 fatty acids, fibre, and a variety of other nutrients are found in chia seeds.

Olive oil

Olive oil that has not been refined is yet another example of a healthy fat. It has a high concentration of oleic acid, which is known to reduce inflammation. It goes well with roasted veggies and salad dressings made from scratch.

Full-fat yoghurt

Full-fat yoghurt has several nutrients. It has the same ingredients as other high-fat dairy products. It contains helpful microorganisms that can improve general health when taken. Yogurt may help enhance digestive health, control weight, and prevent cardiovascular disease, according to some research.

Full-fat dairy products have no harmful health effects compared to fat-free or reduced-fat dairy products, according to studies. Choose whole-milk or full-fat yoghurt with little added sugar.

Formerly, it was believed that high-fat diets lacked nutrients, but a new study has demonstrated that some fats do not pose the same cardiovascular risks. Naturally high-fat meals that are not processed may have similar health benefits as naturally low-fat meals. Despite having higher calorie content, these high-fat items can be incorporated into a whole-food, nutrient-dense diet.

Fats can be a part of a high-nutrient diet, but if you are attempting to lose weight, you may need to limit high-calorie, fat-rich foods like cheese and nuts. Limit yourself to one dish at a time to limit calories. To avoid underestimating, use a food scale.

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