Food & Nutrition

12 Healthiest, High-Fat Foods You Should Be Eating

Good-for-you fats include monunsaturated fats and omega-3 fats—and certain high-fat foods are considered beneficial because of the vitamins, minerals, and other nutrients they contain. Looking for an excuse to eat foods with fat? These dozen high-fat foods are actually good for you!

Peanut butter

Peanuts and Fresh Peanut Butter Isoalted Black Background Protein Super Food SnackErhan Inga/Shutterstock

“If you’re like me, you think peanut butter is important stuff,” says Dana Angelo White, MS, RD, author of The Healthy Instant Pot Cookbook. “It’s a heart-healthy food that seems decadent but is actually healthy and satisfying.” White suggests choosing a nut butter with a minimal ingredient list—so just peanuts and salt, when possible. “Slathered onto a banana, peanut butter is a great pre-workout snack, and it can also be combined with rice vinegar, garlic, and low-sodium soy sauce to make a dipping sauce for grilled chicken or sautéed tofu,” she says. The nut butter is also delicious mixed into a blueberry peanut butter smoothie, peanut butter energy bites, or a peanut butter sweet potato spread.

Black olives

Black olives in bowlGANNA MARTYSHEVA/Shutterstock

“I love them, and they love you,” says Joan Salge Blake, EdD, RDN, a clinical professor of nutrition at Boston University and host of the health and wellness podcast SpotOn! “While black olives are about 90 percent fat, it’s the healthy fat! I add them to salad because they also add fiber.” Black olives also taste great in a vegetarian rice bowl, a Tex-Mex dip, or an olive loaf. Add the 15 foods anti-aging experts eat every day to balance your meals out.


AvocadosElena Pavlovich/Shutterstock

“Nearly all the fat in avocado is the monounsaturated type, which is heart-healthy,” says Elizabeth Ward, MS, RDN, a dietitian in Boston. “Avocado is naturally low in sodium and rich in potassium, so it helps with blood pressure control. It also supplies several B vitamins, as well as vitamin E and vitamin K.” Include avocado in a healthy avocado smoothieavocado deviled eggs, or avocado pesto pasta. Eat these brain-boosting foods to stay sharp.

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