Though sometimes maligned as a dietary villain, fat is far from evil: this nutrient is essential for vitamin absorption, physical development and cell membrane health---as well as satisfying hunger. In addition, certain fats such as omega-3 and omega-6 fatty acids must come from dietary sources because the body cannot manufacture them internally. Although the U.S. Department of Agriculture (USDA) recommends limiting fat intake to 35 percent of total calories, you can enjoy occasional consumption of healthy, high-fat foods as part of a balanced diet.
Avocados
A botanical fruit, avocados are rich in heart-healthy fats---including a type of monounsaturated fat called oleic acid that may improve cholesterol levels. One cup of an avocado's creamy green flesh yields 1166 mg of potassium and 67 mg of magnesium, two minerals vital for heart health, as well as 15.6 g of dietary fiber. According to a study published in the March 2005 edition of the Journal of Nutrition, avocados may also increase total nutrient assimilation when eaten with other foods such as salad. Although they provide plenty of health benefits, avocados also pack a hefty 384 calories and 35 g of fat per cup---so moderation is key when consuming them.
Nuts
Loaded with omega-3 fatty acids, vitamin E and fiber, nuts are nutritious high-fat health foods. As the Mayo Clinic states, the unsaturated fat content of nuts can help lower your risk of blood clots and boost the health of your arteries, which in turn may protect against heart disease. Walnuts are particularly rich in omega-3 fats, but most nut varieties---including almonds, macadamia nuts, pecans, hazelnuts and pine nuts---boast notable health-enhancing properties. Opt for raw or dry-roasted nuts over glazed, candied or oil-roasted varieties, which frequently contain unhealthy ingredients such as hydrogenated oils and high-fructose corn syrup. And because nuts consist of up to 80 percent fat, limit each serving to one handful---enough to reap the nutritional rewards without going overboard on calories.
Oily Fish
High in omega-3 fatty acids and low in saturated fat, oily fish---including salmon, mackerel, lake trout, sardines and herring---are packed with health benefits. According to the American Heart Association, the essential fatty acids in fish can decrease triglycerides, protect against arterial plaque buildup and help lower blood pressure, reducing the risk of cardiovascular disease. The Food and Drug Administration advises pregnant women to limit oily fish consumption, because frequent exposure to mercury---a contaminant in most fish---can harm developing fetuses. The rest of the population can safely enjoy two or more 3-oz servings per week to gain the health-boosting benefits of oily fish.
Olive Oil
With a history dating back 5000 years, olive oil is one of the oldest culinary oils on the market---and also one of the healthiest. According to the Mayo Clinic, olive oil does more than enhance meals with a rich flavor: it also provides antioxidants, plant phenols and a high concentration of monounsaturated fat, all of which can protect against coronary heart disease. For maximum flavor and health benefits, select extra virgin olive oil, the most unrefined grade available.
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