High fat foods are often a topic of debate in the nutrition industry. While there are unhealthy fats that should be limited, there are also a number of healthy fats to embrace. According to the American Heart Association, healthy monounsaturated and polyunsaturated fats reduce the risk of heart disease and lower bad cholesterol. Saturated and trans fats, on the other hand, raise bad cholesterol and increase the risk of heart disease. All four of these fats are found in high amounts in various food sources and should be limited or increased as necessary to maintain a healthy life.
Cooking Oils
Cooking oils contain very high amounts of both monounsaturated and polyunsaturated fats. Olive oil, canola oil and soybean oil are included in this category. One tablespoon of olive oil, for example, has 13.5 grams of fat. Cook with these common vegetable oils to add healthy fats to your diet.
Fish
Polyunsaturated fats are found in respectable amounts in various types of fish. Salmon is a great example of this, with 4 ounces of fresh Atlantic salmon containing 14 grams of fat. Oily fish sources such as herring and trout also come packed with healthy fats. Polyunsaturated fats are high in omega-3 and omega-6 nutrients that aid in brain function and overall growth and development.
Peanut Butter
Peanut butter is loaded with healthy monounsaturated fats, in addition to protein. However, because peanut butter primarily consists of fats, be careful how much you take in if you're trying to limit calorie intake. Additionally, try your best to consume only natural peanut butter, it's lower in sugar and carbohydrates and often higher in healthy fats and protein. For example, 2 tbsp. of Smucker's chunky natural peanut butter contains a whopping 16 grams of fat.
Fast Food
Typical fast food joints contain large quantities of both saturated and trans fats. This includes bacon cheeseburgers, french fries and almost anything found on a fast food menu. A Burger King double whopper has nearly 60 grams of fat with a large amount of that being saturated. Limit fast food intake to keep bad cholesterol levels low and reduce risk of heart disease.
Butter and Partially Hydrogenated Oils
Trans fats are found most often in butter and partially hydrogenated oils. These oils refer to the cooking of fried food. Anything deep-fried will contain unhealthy levels of partially hydrogenated oils. A single thigh from Kentucky Fried Chicken, for example, contains 25 grams of fat, with one-third being saturated. As with fast food, limit your intake to avoid the health risks associated with unhealthy fats.
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