If you remember in 70-80 fat was talked like it was devil to us, and people started eating more sugar, refined carbs and processed food instead fat. And what happen next. Well entire world turned has become fatter. And at same point sicker.  

But times have changed. Studies now show that fat, including saturated fat, isn’t the devil it was made out to be. And sorts of healthy foods that happen to contain fat have now returned to our daily lifes.

So below I will name few of the healthy and nutritious superfoods.


Yes avocado is my favourite fruit. The avocado standout from most other fruits. Whereas most fruits mostly contain carbs and sugars, avocados are loaded with good fats. In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods.

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. Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas and with zero sugars, 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 cholesterol.

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.

Main Points: 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 with no sugar.


Cheese is incredibly nutritious. Makes sense right? Think about it, 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.

It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk. Besides 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.

Main Points: 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.

Dark Chocolate

Now we talking. Dark chocolate is one of those rare health foods that actually taste incredible. Trust me I know, because I eat loads of it. 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. It is also loaded with antioxidants, so much that it is one of the highest scoring foods tested, even outranking blueberries. But we talking about real dark chocolate, not the one for few euros at Lidl.

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. There are also some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun.

Just make sure to choose quality dark chocolate, with at least 70% cocoa, just as always repeating myself.

Main Points: Dark chocolate is high in fat, but loaded with nutrients and antioxidants. It is very effective at improving cardiovascular health.

Whole Eggs

Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat. But it’s far from truth. In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat.

However, new studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people, how about that.

What we’re left with is one of the most nutrient dense foods on the planet.

Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need. And amino acids we can’t get anywhere else, just from eggs. They even contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don’t get enough of.

Eggs are also a weight loss friendly food. They are very fulfilling and high in protein, the most important nutrient for weight loss. Every person on the weight loss diet, or athlete eats whole eggs. Despite being high in fat, people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight.

The best eggs are omega-3 enriched. Just don’t throw away the yolk, that’s where almost all the nutrients are found.

Main Points: Whole eggs are among the most nutrient dense foods on the planet. Despite being high in fat and cholesterol, they are incredibly nutritious and healthy.

Fatty Fish

One of the few animal products that most people agree is healthy, is fatty fish. This includes fish like salmon, trout, mackerel, sardines and few others. These fish are loaded with heart healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.

Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases. And again all people who are on the diet to lose fat, eating fisf.

If you can’t (or won’t) eat fish, then taking a fish oil supplement can be useful. Cod fish liver oil is best, it contains all the omega-3s that you need, as well as plenty of vitamin D.

Main Points: Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.


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 and loaded with magnesium, a mineral that most people don’t get enough of. 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.

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

Main Points: 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.

Chia Seeds

Chia seeds are generally not perceived as a “fatty” food. However, an ounce (28 grams) of chia seeds actually contains 9 grams of fat. Considering that almost all the carbs in chia seeds are fiber, the majority of calories in them actually comes from fat.

In fact, talking about calories, chia seeds are around 80% fat. This makes them an excellent high fat plant food. And these aren’t just any fats either, the majority of the fats in chia seeds consists of the healthy omega-3 fatty acid called ALA.

Chia seeds may also have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects.

They are also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with minerals. And personally I use them a lot. Especially when I make protein pancakes or protein cookies.

Main Points: Chia seeds are very high in healthy fats, especially an omega-3 fatty acid called ALA. They are also loaded with fiber and minerals, and have numerous health benefits.

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.

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.

Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day. Not bad for the oil was perceived like a very bad oil years ago.

Main Points: 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. 

Full-Fat Yogurt

Real, full-fat yogurt is incredibly healthy. And it’s also loaded with healthy, probiotic bacteria that can have powerful effects on your health. Especially for women.

Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity. 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 kind of yogurts.

So here you have it, few foods that are really good for you and your health.

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