There is no doubt that fat is an essential part of a healthy diet. We need fat to absorb vitamins A, D, E and K. Fat also gives us energy and keeps our body warm in winter time. A balance diet should include good fats found in plant foods and animal products. But, be careful with vegetable oils,  they can do more harm than good.

These high-fat foods that are full of healthy fats you will want to add to your daily diet:

Healthy high-fat plant foods

  • Avocado
  • Olive
  • Nuts: almonds, peanuts, maca seeds, hazelnuts, cashews and pecans.
  • Seeds: sunflower seeds, flax seeds, sesame seeds and pumpkin seeds.

Healthy high-fat animal-based products

Fish: salmon, tuna, mackerel, herring and sardine.


If you want to use oils for salad dressing, choose extra virgin olive oil or cold-pressed nut oils such as hazelnut oil, walnut oil…to keep the health benefit of the oils.  Remember to buy these oils in small quantities and store them in the refrigerator because they can become rancid very fast.

Avoid cooking with vegetable oils

Research has shown that vegetable oils such as corn oil or sunflower oil when heated at 180 ° C will release toxic chemicals called aldehydes, which have been linked to illnesses including cancer, heart disease and dementia (*).

Cook with coconut oil 

Coconut oil often praised for its many health benefits. It has a high smoke point and can be used for frying at high temperatures. However, coconut oil contains 82 percent saturated fat which raises levels of LDL cholesterol, thus it should be consumed in limited amounts.

(*) Click here for more details about the research.

*Please do aware that all information on my site is not meant to take the place of advice by doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional.

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