10 High-Fat Foods That Are Actually Good For You

Ever since fat was demonized, people started eating more sugar, refined carbs, and processed foods instead.

As a result, the entire world has become fatter and sicker. However, times are changing. Studies now show that fat, including saturated fat, isn’t the devil it was made out to be (1, 2). All sorts of healthy foods that happen to contain fat have now returned to the “superfood" scene.

Here are 10 high-fat foods that are actually incredibly healthy and nutritious.

1. Avocados

The avocado is different from most other fruits. Whereas most fruits primarily contain carbs, avocados are loaded with fats. In fact, avocados are about 77% fat by calories, making them even higher in fat than most animal foods (3).

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 (4, 5).

Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, 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 (the "good”) cholesterol (6, 7, 8). 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 (9).

Bottom Line: 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.

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