9 Healthy High-Fat Foods That Are Good for Your Health

Dietary fat used to get a bad rap. As recently as the 1990s, you’d hear people say “fat will make you fat,” and low-fat diets were common. 

But nutrition advice has evolved. We now know that fat is an essential part of a balanced and nutritious diet, and that the type of fat matters more than the amount. Unsaturated fat can actually support your health in big ways, from protecting your heart to calming inflammation.

That’s why some foods that are high in fat are still good for you: They’re rich in these beneficial unsaturated fats.

Below are nine healthy high-fat foods.

1. Salmon

Fat content: 10.5 g (7.4 g of unsaturated fat) per 3 oz of cooked Atlantic salmon

Salmon and other oily fish (like tuna, anchovies, and sardines) are an excellent source of unsaturated fats. Specifically, they contain a type of polyunsaturated fat (PUFA) called omega-3 fatty acids. Omega-3s have many benefits for your health, like helping to regulate the levels of fats in your blood, and controlling body-wide inflammation.

Salmon also contains monounsaturated fat (MUFA). This type of fat can help maintain or increase high-density lipoprotein (HDL) or “good” cholesterol and lower low-density lipoprotein (LDL) or “bad” cholesterol. It can also help lower triglycerides, another type of fat in your blood. 

For all these reasons, the American Heart Association (AHA) recommends eating 1 to 2 servings of fish each week. 

You can bake or pan-fry salmon fillets. But canned salmon is equally nutritious, costs less, and makes a shelf-stable pantry staple.

2. Avocado

Fat content: 22 g (17.4 g of unsaturated fat) per cup 

EXPERT PICKS: WHAT TO READ NEXT

• Good vs. bad fats: There are four main types of fat in food, and each has different effects on your health.

• Which foods have the most omega-3 fats? Oily fish, chia seeds, and walnuts are a few top sources. Learn which other foods are on the list, and how they may help improve your health.

• Is olive oil better for you than butter? Yes. Olive oil has more calories than butter, but it’s full of beneficial fats that support your heart, immune system, blood sugar, and more.

Avocados aren’t just high in unsaturated fats. They’re also high in fiber and potassium, which are both good for your heart. Fiber helps lower cholesterol levels, and potassium helps regulate blood pressure levels. Avocados are also one of the most protein-rich fruits. 

Dice avocado into salads or mash it with tomato, onion, and lime juice to make guacamole. You can also add avocado to smoothies to add creaminess.

3.Olive oil

Fat content: 13.5 g (11.3 g of unsaturated fat) per tablespoon

High in antioxidants, extra virgin olive oil is a key part of the Mediterranean diet, a well-studied eating pattern. Many studies suggest that the Mediterranean diet may improve heart health, lower cancer risk, decrease inflammation, improve brain health, and lower overall risk of death.

Use olive oil to make a salad dressing, or drizzle it over vegetables. The fat in the olive oil helps your body absorb the vegetables’ nutrients. 

And choose extra virgin olive oil (EVOO) when you can, since it’s the most nutritious olive oil. It’s made using a cold-pressing process that doesn’t use heat or chemicals. This preserves the natural vitamins, antioxidants, and polyphenols that give olive oil many of its health benefits.

4. Flaxseed

Fat content: 12 g (10.2 g of unsaturated fat) per ounce 

Flaxseed contains a type of omega-3 fat called alpha-linolenic acid (ALA). This fat is an essential fatty acid. That means the body needs it but cannot make it, so you need to get it from food. 

Flaxseed is also an excellent source of fiber, with 8 g per ounce. And they’re high in lignans, an antioxidant that helps protect against many chronic conditions. 

You can add flaxseed to baked goods, pancake batter, yogurt, or oatmeal. Or blend them into smoothies or protein shakes. 

5. Walnuts

Fat content: 18.5 g (15.9 g of unsaturated fat) per ounce 

All nuts contain healthy fats, but walnuts have more omega-3 fat than any other nut. Walnuts’ omega-3 content supports brain health and cognition, among other things. Studies suggest that eating 1 oz or 2 oz of walnuts per day improves cognitive function. 

Try toasting walnuts and sprinkling them on greens, soup, pasta, or vegetables dishes. They’re also great baked into chocolate chip cookies or banana bread. 

6. Eggs

Fat content: 9.5 g (5.6 g of unsaturated fat) per 2 large eggs

In addition to their unsaturated fat, eggs contain choline, an essential nutrient that supports heart health, brain function, and fat metabolism. Eggs are also high in B vitamins that help turn food into energy your body can use. And eggs contain lutein, an antioxidant that supports eye health.

Note that egg yolks contain dietary cholesterol, which was once believed to increase heart disease risk. But researchers have since learned that the dietary cholesterol in eggs doesn’t increase blood cholesterol levels for most people. 

Enjoy eggs scrambled, fried, or baked into a quiche or frittata. Hard-boiled eggs make the ultimate grab-and-go breakfast.

7. Yogurt

Fat content: 8 g (2.4 g of unsaturated fat) per cup of whole-milk yogurt

Nonfat and low-fat yogurt have zero or very little fat. But full-fat (whole milk) yogurt contains both unsaturated fat and saturated fat. Saturated fat is sometimes called “unhealthy fat” because it increases LDL or “bad” cholesterol, a risk factor for heart disease (more on this later). But this may be less true with dairy than it is with other foods. 

One advantage of full-fat yogurt is that it contains higher amounts of conjugated linoleic acid (CLA) than lower-fat yogurts. CLA, a type of unsaturated fat, may help prevent heart disease, obesity, and inflammation. Full-fat yogurt will also keep you fuller for longer than its lower-fat counterparts. 

Enjoy yogurt in granola and fruit bowls, or added to oatmeal. You can also use yogurt to make creamy dips, spreads, and dressings.

8. Chia seeds

Fat content: 8.7 g (7.4 g of unsaturated fat) per ounce 

Like flaxseed, chia seeds are a complete protein. They also contain fiber and ALA omega-3 fats. This combination of protein, fiber, and fat can help you maintain a healthy and balanced weight. Chia seeds are also filling because when you add them to liquidy foods, they swell and form a gel-like substance.

Try adding chia seeds to smoothies or yogurt. Or make chia pudding by soaking the seeds in your preferred milk, and adding fresh fruit. 

9. Avocado oil

Fat content: 14 g (11.7 g of unsaturated fat) per tablespoon

Similar to olive oil, avocado oil is high in MUFAs that can improve cholesterol. Avocado oil also contains carotenoids, antioxidants that support eye health. 

Use avocado oil for high-heat cooking, or when you want a neutral oil with a very mild taste (like in baking). 

Other types of fat

While unsaturated fats have many health benefits, other types of fat aren’t as good for you. 

Saturated fat

Saturated fat is naturally present in animal products like butter, cheese, and meat. This type of fat can increase “bad” LDL cholesterol, which is a risk for heart disease. For this reason, experts recommend limiting these fats. Keep in mind that most foods contain a mix of different types of fat — some saturated and some unsaturated. Guidelines recommend choosing foods that contain more unsaturated fat and less saturated fat. 

Foods high in saturated fat include: 

• Red meat (many cuts of beef, lamb, pork) and processed meat

• Butter

• Whole-fat dairy products, including butter, cheese, milk, and ice cream

• Coconut oil

Trans fats

Trans fats are considered the most harmful type of fat for your health since they: 

• Raise LDL (“bad”) cholesterol

• Lower HDL (“good”) cholesterol

• Increase inflammation

• Increase the risk of cardiovascular disease

Artificial trans fat is no longer added to foods made in the U.S. But these fats still show up in some foods, especially ultra-processed or fried foods like:

• Stick margarine or shortening

• Fried fast foods 

• Commercial baked goods like cakes, pies, cookies, and crackers

• Some shelf-stable snack foods

To identify trans fats on a label, look for “partially hydrogenated oils.”

Why your body needs healthy fat

Your body needs healthy unsaturated fats to function well. Fat has important jobs in the body, such as:

• Increasing satiety (feeling of fullness)

• Providing energy

• Helping the body absorb fat-soluble vitamins (vitamins A, D, E, and K)

• Reducing inflammation

• Improving brain health

• Providing insulation to help regulate body temperature

• Keeping skin and hair healthy

How much healthy fat should you eat each day?

Most nutrition guidelines give recommended targets for total fat and saturated fat — with the assumption that the rest should come mostly from unsaturated fats. 

The Dietary Guidelines for Americans recommend that:

• Total fat should be 20% to 35% of your total daily calories. If you eat 2,000 calories per day, that amounts to 44 g to 78 g of fat.

• Saturated fat intake shouldn’t exceed 10% of your total daily calories. In a 2,000-calorie diet, that’s 22 g of saturated fat. 

Keep in mind that most foods contain a mix of different types of fat — some saturated and some unsaturated. 

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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