7 high-fat foods to include in your diet

Healthy fats illustration with ingredients like fish and avocado

But what exactly are the “right fats” to consume, and how do they impact our body? We asked experts to explain.

Montage of healthy fats including salmon and avocado

What are healthy fats?

In short, healthy fats are types of dietary fat that have a beneficial impact on the body – the main types being monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs).

MUFAs are, for the most part, good for heart health, helping to lower cholesterol and reduce the risk of cardiovascular disease and arthritis, thanks to their anti-inflammatory properties. To incorporate MUFAs into your diet, you want to look at including olive oil, avocados, nuts and seeds. PUFAs on the other hand can be divided into two main types: omega-3 fatty acids and omega-6 fatty acids.

You’ll find omega-3 in things like salmon, flaxseed and rapeseed oil, while omega-6 is found in eggs, vegetable oils and walnuts.

PUFAs are very important because they include essential fatty acids that the body can’t produce on its own. As well as helping to maintain good heart health and inflammation reduction, incorporating these healthy fats into your diet can support brain function and cell growth.

When people talk about “bad fats” they’re often referring to saturated and trans fats – the kind you find in many processed foods like baked goods, snacks and fried food. Not only do these fats have an impact on weight gain, but they can also contribute to cardiovascular disease, chronic inflammation and potentially increase blood pressure and cholesterol levels.

Why do we need fat as part of our diet?

Small amounts of fat are an essential part of a healthy, balanced diet, especially because they are a source of essential fatty acids that the body can’t produce itself. It also helps the body to absorb fat-soluble vitamins including vitamin A, D and E.

When simplified, there are two main things fats do in our body, says Dr Moore. “Firstly, they are a key component of every single cell’s ‘membrane’; a case around the cell that holds its internal machinery, and a gateway to control nutrients, chemicals and signals passing in and out.

“Fats are also a key component in hormones such as oestrogen, progesterone and testosterone. So, you can see that if we deprive our body of healthy and essential fats, how pretty much every aspect of our health can be affected. From concentration to heart health, reduction of inflammation to smooth transmission of every signal between every cell in the body, fats are vital.

“Generally, unsaturated fats are better for you, but even within this healthier group, it’s important to recognise the right balance – the omegas are the ones we should all know about,” explains Dr Moore.

Omega-3 is a very important unsaturated fat (found in oily fish, walnuts, nori, flax seeds), and when taken with polyphenols, which are naturally found in olive oil and avocado oil, it is more readily absorbed in the body.

“This superstar fat is the main fat responsible for maintaining the smooth functioning of pretty much all the cells in your body, as well as allowing us to absorb micronutrients such as vitamins and minerals.”

Omega-6 is naturally found in eggs, meat and sunflower or corn oil and this fat needs to be kept in balance with omega-3. Too much, and it hinders the functioning of cells, which can promote inflammation throughout the body. “This inflammation can lead to symptoms ranging from poor concentration and mental health issues to aches, pains and even heart disease,” warns Dr Moore.

7 healthy high-fat foods

Fatty fish

Trying to incorporate fatty fish into your diet at least twice a week is a great way to get essential fatty acids into your body. Examples of fatty fish include salmon, mackerel, sardines, trout and herring.

Olive oil

Oil has always had a bad reputation, but good-quality olive oil is high in MUFAs, while vegetable oils contain omega-6 fatty acids.

“Extra virgin olive oil is particularly good,” says nutritionist Jemma Joel. “It’s rich in monounsaturated fats and boasts many health benefits, including anti-inflammatory properties and positive links with heart health, cholesterol and chronic diseases.”

“However, while oil can play a key role in our diet, it’s really important to consume it in moderation alongside other fat sources.”

Avocados

Avocados are packed with nutrients, but they’re also energy dense so it’s important to be mindful with your portion size.

“As a general guide, aim for around half a medium avocado as part of a balanced meal – which should include protein, complex carbs, and lots of veggies,” says Joel. “While it’s OK to have avocado regularly, it’s worth including a range of other fat sources to ensure you’re getting a variety of nutrients in your diet.”

Peanut butter

Peanut butter is not just rich in MUFAs and PUFAs, it’s a great source of plant-based protein, which is essential for muscle maintenance and general wellbeing. As with everything, consume in moderation but also opt for a pure peanut butter with no added sugar or hydrogenated oils.

“There are a range of nut butters now from almond, to cashew, which are great too,” says Joel. “Make sure to check the ingredients – aiming for a nut butter containing 100% nuts – especially if having this regularly as some products contain added sugar, palm oil and other additives which we need to be mindful of for our health.”

Seeds

Certain seeds are rich in omega-3 and omega-6 fatty acids, including flaxseeds, chia seeds, hemp seeds, sunflower seeds and pumpkin seeds. You can use these sprinkled on yogurt, added to smoothies or used on top of porridge.

Nuts

Nuts such as walnuts, almonds, pistachios pecans and hazelnuts are all high in healthy fats and make for great, filling snacks. But nuts are energy dense and can be easy to overeat if you’re not watching portion size, warns Joel.

“Overeating nuts can contribute to a higher fat intake and weight management concerns. Aim for around 30g – or a small handful – per day and opt for a variety of different nuts as this will help to boost the variety of vitamins and minerals going into the body.”

Full-fat yogurt

Full-fat dairy is a great source of healthy fat, and yogurt is a great option. When opting for low-fat yogurts, these often contain added sugars and sweeteners to replace the flavour from the lack of fat, so bear this in mind.

“Fat and protein are slow-digesting nutrients, meaning that full-fat yogurt will keep you fuller for longer,” explains Joel. “While this isn’t the same for other types of dairy like regular cow’s milk and cheese, you’ll likely notice the fullness and taste benefits from opting for the full-fat and high-fat versions.”