Fat is a macronutrient that offers the body 9 calories per gram. For some people, fat is looked upon as an evil thing, and they avoid it all costs. This is a smart move for certain types of fat such as saturated and hydrogenated, but there are actually some fats that are beneficial to the body. These are called monounsaturated and polyunsaturated fats. Both good and bad fats are found in various foods.
Fish
Omega-3 fatty acids are a type of polyunsaturated fat. These are healthy fats that the body is incapable of producing on its own, yet they are important for proper functioning. Cold water fish are high in this type of fat. Examples are salmon, tuna, sardines, halibut, lake trout, herring and mackerel. According to the University of Maryland Medical Center, this type of fat can help lower your cholesterol levels.
Meat
Red meat, pork, giblets and dark meat of poultry are all high in protein and saturated fat. This also goes for processed meats and derivatives of these such as cold cuts, veal, sausage, bacon, ham and the skins of poultry.
Dairy
Dairy products contain calcium, protein and saturated fat. Some are higher in fat than others, and examples are whole milk, cheese, butter, cream cheese, sour cream, buttermilk and ice cream.
Eggs
Eggs are high in protein, choline, amino acids and saturated fat. This goes for any preparation of eggs such as fried, hard boiled, scrambled, poached and soft boiled. When you eliminate the yolks, they become very low in fat.
Fruit
Avocados are known as a fruit to some and as a vegetable to others. No matter what you choose to call them, they are high in monounsaturated fat. In similar fashion to polyunsaturated fats, monounsaturated is a beneficial type. Avocados are also high in fiber and potassium.
Coconut
Coconut meat and coconut oil are high in saturated fat. But unlike regular saturated fats, this type is highly composed of lauric acid, which is an essential fatty acid. Coconut also has medium chain triglycerides (MCTs), which can help increase energy and metabolism.
Nuts and Seeds
Nuts and seeds have similar characteristics. They are high in protein, fiber and healthy fats. Examples of these are pecans, almonds, walnuts, pine nuts, hazelnuts, peanuts, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, flax seeds and sesame seeds. Butters and pastes made from these are also included.
Olives
Olives and olive oil are high in polyunsaturated fats. Other oils that are high in fat include sunflower, safflower, almond, soybean, rapeseed and corn oil. Palm kernel oil is another high-fat oil, but it is a saturated fat.
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