During the last quarter of the 20th century, fat was demonized as an unhealthy food option and was blamed for rising health issues and obesity issues in the west. Many people moved away from food with cholesterol in fear that it would increase theirs, and butter was replaced with low-fat spreads.

Times are changing, though, and new research has found that sugar, carbs, and processed foods are the real issues. Unfortunately, this is the food that people have started to eat more to replace the fatty foods they were told not to eat. New studies have shown that fatty foods, including saturated fat, aren’t the demons they were made out to be, and are, in fact, essential macronutrients.

In this article, we’ve listed some favorite high-fat foods that are also very good for you to add to your diet.

1. Avocados

Avocados have become very popular in the last few years due to their fantastic health benefits. Avocado is unique compared to other fruits as it’s mainly flat, while other fruits are carbohydrate-based. 77% of the calories in avocados are fat, which is more than most meats.

Avocados contain monosaturated fats called oleic acid, which is also found in olive oil and has a variety of health benefits. They also have a high amount of potassium, even more than bananas, which are seen as an excellent potassium source. Finally, avocados have been shown to reduce the amount of LDL cholesterol in the body (the wrong kind) and to increase the amounts of HDL cholesterol (the good kind).

2. Cheese

This may be a surprise to many, but cheese is an excellent source of nutrition, and in particular, has all the benefits that come from milk, including high amounts of calcium, as well as vitamin B12, and many other nutrients. Cheese is also a great source of protein – again, similar to milk, which is the primary macronutrient associated with recovery and muscle growth.

3. Nuts

Nuts and seeds are an excellent source of healthy fats and also contain the right amount of protein for a well-balanced macronutrient profile. Nuts also contain lots of fiber and are high in vitamin E and magnesium, which is a common deficiency. Some great choices are almonds, cashews, and extra-large Virginia peanuts. Nuts also contain lots of fiber and are high in vitamin E and magnesium, which is a common deficiency. Among nuts, the property that often distinguishes between good and exceptional quality are their sources and processing methods. For those prioritizing health and flavor, exploring the highest quality nuts can deliver taste and nutritional benefits unmatched by store-bought varieties. Some great choices are almonds, cashews, and extra-large Virginia peanuts.

4. Whole eggs 

Eggs are made up of two parts, the white and the yolk. The white contains the protein and is sometimes separated from the yolk, which is mainly fat. This is fine in some cases, but you generally want to eat the whole egg to get all the benefits. Whole eggs contain some of every nutrient we need to survive and flourish. Eggs also contain lots of antioxidants and choline, which is another nutrient that almost 90% of people don’t get enough of. Try to choose eggs that have been enriched with omega-3, and avoid caged hens if possible. These hens are kept in poor conditions and will have been fed food that’s less nutrient-dense than chickens that are free-range, which means that in turn, the nutrients in their eggs will be poorer.