High Fat Foods That Are Good for You

Olive Oil is a good source of monounsaturated fattomatoes and olive oil image by robert lerich from Fotolia.com

High fat foods have a bad reputation as being fattening and bad for you. However, while some high fat foods, such as animal fats, trans fats and deep fried foods may not be good for your health, there are quite a few healthy high fat foods that will help you lose those few extra pounds and give you all the essential fatty acids your body needs.

Almonds

Almonds are a good source of monounsaturated fat, which can help lower cholesterol levels, and may help with weight loss. They are high in protein and contain virtually no carbohydrates. They are a good source of vitamin E, iron, zinc, potassium and magnesium. They are also a high fiber food. Phytonutrients beta-sisterol stigmasterol and campesterol are found in almonds and clinical trials have shown that these compounds contribute to a healthy heart.

Salmon is an excellent source of omega-3 fatty acid. Omega-3 keeps the heart healthy, makes sure the brain functions correctly, stops inflammation, helps circulation and keeps blood sugar levels stable. Salmon is a good source of protein, with one three-ounce serving giving 18 grams of protein. Salmon also contains good levels of selenium, vitamin B12 and niacin.

Although avocados are high in fat, this is the monounsaturated variety, in particular, oleic acid. Oleic acid is an omega-9 fat, also found in olive oil and macadamia nuts. Studies have shown omega-9 lowers cholesterol levels, and those who eat it regularly have been found to have lower incidences of cancer and diabetes. Avocados also contain good levels of the antioxidant lutein, which is important for eye health.

Coconut is another excellent source of heart-healthy fat. Although this is technically saturated fat, it is a medium-chain triglyceride. This means it is very different from the long chain saturated fats. The body uses this type of fat for quick energy, rather than storing it. Around 50 percent of the fat in coconut is lauric acid, which is antibacterial and antifungal. Coconut also contains good levels of fiber, potassium and magnesium.

Olive oil is a staple in the Mediterranean diet, and studies have shown those who regularly consume oil olive have lower blood pressure and are at less risk of serious diseases such as heart disease and some cancers. Olive oil is an omega-9 monounsaturated fat, and is high in compounds called phenols, which are powerful antioxidants.