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3 Healthy High Fat Foods To Eat Regularly?

Do you eat fat?

I know the common thought is to cut out fat if you want to lose fat (makes sense in the noggin), even in this day and age where more and more folks are telling you there are healthy high fat foods.

I want to make a distinction before we get into this whole high fat thing…

High fat does NOT necessarily mean high TOTAL calories.

Yes, high fat foods are higher in calories than foods rich in carbs or protein (9 cals per gram vs. 4), but that does NOT mean you need to eat more calories than your body needs.

Is that confusing?

The reason I mention that is because, due to more attention being placed on diet, the notion that high fat equals high total calories is a pretty commonly held belief, when it’s not necessarily true.

For instance, I currently eat a lot of fat in the form of peanut butter, almonds, cashews and seeds, and eat avocado whenever it fits the meal (I’m not eating slices of avocado as a snack!).

This does NOT mean I’m eating too many calories and sure as hell doesn’t mean I’m going to get fat.

Actually, the opposite is happening and will continue happening – I will lose fat.

No reason for this picture…

Not only will fat fall off the body, but my hair will look better (always important), my skin will be healthier and good things will happen on a hormonal level.

High fat does NOT necessarily mean unhealthy, either.

Too much saturated fat, especially in the form of commercially raised animal products, is bad as are Trans Fats.

Fats found from perverted foods are also bad.  This means honey-roasted nuts are not “healthy.”  Nor are olives found on a calorie-packed greasy deep-dish pizza.


Okay, now let’s get to the list of 3 Healthy High Fat Foods!

1. Avocado

Avocados are an awesome example of a healthy high fat food for many, many reasons.

It’s super easy to add, just like the next 2 foods, adds flavor to every meal it’s added to and is loaded with loads of nutrition, besides the healthy fats, including fiber, Vitamins A, E and K.

It also works well in conjunction with other foods (something supplements will never be able to do).  For instance, the fats found in avocado make your body absorb a couple potent nutrients (lycopene and beta-carotene), so they’re great to add to things like salads or real salsa (not the fake stuff).

They’re also anti-inflammatory and help with digestive health.

You can slice ‘em up and add them to salads, salsa, sandwiches, burgers, or really just about anything.  I suppose you could also mash ‘em up and make guacamole.

I don’t like guacamole.  It’s weird and too green and ruins cheese dip.  This is something I was tormented with as a child and it obviously still bothers me all these years later…I hate guacamole, but love avocados.  We all have our quirks.

2. Olivesolives are an example of healthy high fat foods

It’s usually olive oil that’s mentioned when talking about healthy high fat foods, but I’m talking the actual olive – the one that you chew…not the one that you can drink, although you’re going to have some crazy problems if you drink olive oil.

Olives aren’t that high in calories (20 black olives are around 100 calories), yet are great sources of fat and can be added to a lot of meals.

They’re also great sources of Vitamin E, fiber and copper.

You can slice ‘em up and toss them in a salad, or put them on a healthy thin crust pizza.  You can also add them to a sandwich, pasta, or just snack on them.

My cousin and I used to put black olives on our fingers and eat them one-by-one and we wouldn’t stop until the can was empty.  This was when we were 8 years old and not yesterday…I’m not that weird!

Are green better than black?  Meh.  Eat ’em both, or only eat one.  I never used to eat green olives, but now eat both.  Whatever floats your boat.

3.  Sunflower Seeds

Sunflower seeds are awesome.  They’re simple and easy and baseball players like them because they can mimic the action of one of the most disgusting habits known to man and that is chewing tobacco.

Sunflower seeds are great sources of healthy fats and easy to add to your regular routine.

They’re also high in Vitamin E (crazy high), a couple B-vitamins and magnesium (which is important if you exercise…which you should be doing, right?).

They help your body detox, help your muscles repair from a hard workout and have anti-inflammation benefits.

They’re not that high in calories, unless you eat them by the giant handful.  ¼ cup has around 200 calories and ¼ cup is a lot of sunflower seeds.

They’re easy to add to salads and add a little fat boost to an otherwise healthy meal.

You can also add them to a mixture of vanilla yogurt, granola and blueberries.

You can also shovel them and spit the shells out onto the ground like a slob, or just purchase the ones that are pre-shelled and eat like a person with manners.  Do you think that bothers me at all?!

If you’re not already, make sure you try to add those 3 healthy high fat foods to your diet on a regular basis.

Remember that just because you eat a diet higher in fat does not necessarily mean your total calories are high, nor does it mean you’ll gain weight versus lose fat.  It’s possible to eat a decent amount of healthy fat, while also keeping your total calories in check and lose weight (it’s actually really, really important to get healthy fats to maintain a healthy lifestyle, lose weight and gain muscle).  It’s actually pretty easy if you keep the processed foods to a minimum and make sure the fats you consume are actually healthy and not perverted.

Alrighty, that’s all I have for today!

Have an awesome day and I’ll talk to you soon.

Peace out!


About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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