People should not judge all fats equally. While it is true that saturated fat, trans fat and dietary cholesterol can cause obesity, elevated cholesterol and increased health problems, there are other fats that not only don't harm the body but can actually help. Monounsaturated fat, polyunsaturated fat and omega-3 fatty acids can help lower heart disease and cholesterol, according to MayoClinic.com. The best high-fat foods are full of these healthy fats.
Nuts
Nuts are an essential part of a heart-healthy diet. Although 1 oz. of almonds can have as much as 14 g of fat, only approximately 1 g of that fat is from saturated fat. Almonds, cashews, macademia nuts, brazil nuts and walnuts as well as many others all have vitamins and minerals that help promote good health. MayoClinic.com explains that nuts help lower low-density lipoproteins, or LDL. LDL is bad cholesterol in the blood. A high LDL is one of the primary causes of heart disease. Nuts may reduce the risk of blood clots and improve the health of the lining of the arteries.
Avocado
Avocados are rich in fiber, potassium, folic acid and vitamin B. Avocados help to boost the absorption of more fat-soluble nutrients, according to the California Avocado Commission. Although avocado gets roughly 30 percent of its calories from fat, it is low in saturated fats and high in monosaturated and polyunsaturated fat, which can help reduce cardiovascular disease by lowering LDL.
Fish
Fish is a great source of protein and is full of omega-3 fatty acids. Most fish is low in calories and saturated fats. Bass, catfish, cod, flounder and haddock are all great sources of healthy fats. Omega-3 fatty acids benefit the heart and those at high risk of abnormal heart rhythms, according to the American Heart Association. Omega-3 fatty acids may also decrease triglyceride levels, slow the rate of plaque growth in the arteries and slightly lower blood pressure.
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