10 Nutritionist Approved High-Fat Foods

10 Nutritionist Approved High-Fat Foods

1. Avocados

This fruit is low in carbs and high in beneficial fats. Also loaded with potassium and a great source of fiber that can actually lower LDL cholesterol and raise HDL cholesterol. This is one of those good fats that help to burn fat! Try eating 1 small avocado per day by itself, in a salad or you can even throw it in a green smoothie.

2. Organic Cheese

Cheese contains great fatty acids that are linked to many health benefits including a reduced chance of type 2 diabetes and improving brain health. It also contains high amounts of protein, calcium, B12, phosphorus and selenium. Add to salads & dishes and snack on it daily.

Focus on the hard cheeses and always buy organic:

Cheddar, Parmesan, Gouda, Mozzarella, Monterrey Jack, Romano, Fontina, Pecorino, Pepper Jack, Asiago, Hard Blue, Colby, Swiss, Manchego

3. Nuts

Nuts are incredibly healthy, loaded with healthy fats, fiber, and plant-based protein. Nuts also contain nutrients such as vitamin E, magnesium, calcium and other minerals. Raw nuts have the highest nutritional value, choose from a variety including almonds, walnuts, macadamia nuts, brazil nuts and numerous others. Add to salads, snack through the day, use almond milk and nut butters daily.

4. Extra Virgin Olive Oil

This healthy fat has numerous health benefits, containing vitamins E & K and is loaded with powerful antioxidants. EV Olive oil has shown to improve cholesterol markers, lower blood pressure and fight inflammation. Add to salads as a dressing or take 2 tbsp daily.

5. Whole Eggs

Eat the whole egg, including the yoke, that is where the majority of the nutrients are found! Eggs are super nutrients, one of the most nutrient dense foods on the planet. Whole eggs are loaded with vitamins, minerals, antioxidants, protein and good fat. For added benefits buy eggs enriched with Omega-3 and free range is always best. I recommend you eat at least 3 per day,

prepare them for breakfast or eat them hard boiled as a snack with some hummus, nuts, and cheese.

6. Fatty Fish

Fish eaters tend to have a lower risk of heart disease, depression, dementia, and other common diseases. Chose wild-caught fatty fish such as salmon, trout, mackerel, cod, sardines, and herring. I also suggest supplementing with Omega 3’s containing high amounts of EPA and DHA. Make it a goal to consume wild caught fish 3 times per week and supplement with fish oil daily.

7. Coconuts and Coconut Oil

Coconuts are the richest source or saturated fat on the planet. Coconut fats are medium-chain fatty acids which are beneficial for boosting the metabolism, burning belly fat and suppressing the appetite to help people eat fewer calories. They are also excellent for the brain, assisting in memorization, concentration, and may improve the risk for Alzheimer’s and Dementia. Consume a total of 2 tbsp. of coconut oil daily, add it to a protein shake, cook or bake with it or eat it from the tablespoon. Also, try yogurt made from coconut and eat it fresh.

8. Chia Seeds

An ounce of chia seeds actually contains 9 grams of fat and are an excellent source of fiber. Chia seeds have numerous health benefits, such as lowering blood pressure and providing anti-inflammatory effects. In addition to fiber, they contain omega-3s, antioxidants, iron, and calcium. Add these tiny seeds to your smoothie, make chia pudding, or top them in a fruit bowl or coconut yogurt.

9. Butter & Ghee

These are both full of deliciousness and rich of fat-soluble vitamins and minerals as well as Omegas-6 and -3 fatty acids. All good for brain, heart and skin health. Ghee is clarified butter and is free of casein and lactose, making it an even better choice than butter. So don’t be shy to sauté your veggies or bake your fresh fish with organic butter or ghee to gain the benefits of these healthy fats.

10. Dark Chocolate

This sweet treat makes the list due to its undeniable health benefits, but considering its sugar content, you must consume in moderation. Dark chocolate is rich in antioxidants hand helps to protect our bodies from disease-causing free radicals. Dark chocolate also contains flavanols that prove to be beneficial for the heart. Chose dark chocolate that is at least 70% cacao or higher and consider Lily’s dark chocolate morsels or bars that are sweetened with stevia.