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Healthy and Nutritious High Fat Foods

As part of my Healthy Fats series, here are some high-fat foods that are full of nutrition and should form part of your balanced, healthy diet. Please take a look at my recipes page for ideas on incorporating these foods into your meals.

Avocados are a tasty, nutritious, high-fat food that are packed full of healthy monounsaturated fats (MUFAs), as well as nearly twenty vitamins and minerals. Avocados taste great sliced up in a salad at lunchtime, mashed and spread over toast as part of a healthy breakfast, or made into a tasty guacamole.

Cheese is a great source of calcium and is rich in protein. Like other high-fat dairy products, it contains powerful fatty acids linked to all sorts of health and nutrition benefits, including reduced risk of type-2 diabetes. (I always recommend organic when consuming meat or diary).

Dark chocolate (1) is high in fat, but also loaded with nutrients and antioxidants. Studies show it is effective at improving cardiovascular health and improving brain health. Just make sure you are choosing good quality dark chocolate with at least 70% cocoa.

Whole eggs used to be considered unhealthy because the yolks are high in cholesterol. However, if you are not allergic to eggs (and many people are), they are now considered to be one of the most nutrient-dense foods and a healthy way to start the day.

Fatty fish, such as sardines and mackerel, are loaded with important nutrients and are one of the best sources of the all-important omega-3s.

Nuts are incredibly healthy and nutritious. They are among the best sources of plant-based protein. They are also a rich source of vitamin E, magnesium and healthy fats. Many nuts, particularly walnuts, are a good source of omega-3s.

Chia seeds are another good source of omega-3s and are loaded with fibre and minerals.

Full fat yoghurt is a good source of probiotic bacteria that have powerful effects on your health. Make sure you choose real, full-fat and read the label as many yoghurts are low in fat and loaded with refined sugar.


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