5 High-Fat Foods That Won’t Make You Gain Weight

Polyunsaturated fats include essential fatty acids — known as omega-3 and omega-6 fatty acids — which are not produced by the body but are essential to cell growth and brain function. These fatty acids are found in foods of both animal and vegetable origin, such as fish, certain nuts and seeds and vegetable oils.

Not-so-healthy fats include saturated and trans fats. Foods of animal origin — such as beef, pork, poultry, whole dairy and eggs — and tropical oils (coconut and palm oil) contain saturated fats. Because they’re solid at room temperature, they’re often called “solid fats.” Consuming a lot of saturated fat can adversely affect your cholesterol levels and increase your risk of heart disease.

Trans fats are produced when food manufacturers turn liquid oils into solid fats. They’re used to extend the shelf life of food products, but they have no nutritional value and are bad for your health. Among other harmful effects, these fats hurt your cholesterol profile by raising your bad cholesterol (LDL) and lowering your good cholesterol (HDL).

5 foods that are high in healthy fats

Below are some foods that are high in healthy fats, along with their health benefits. Not only are they delicious, but they can also help you prevent disease. Unsaturated fats can relieve inflammation, help lower your blood cholesterol and even stabilize your heart rate. Despite these benefits, you still need to watch how much you eat each day. The first food in our list, for example, is avocados, but each avocado contains some 20 grams of monounsaturated fat. That’s about a third of the fat you should be eating each day. And that’s OK, as long as you watch how much fat — and how many overall calories — you eat for the rest of the day. Now let’s look at the list:

1. Avocados

This luscious fruit is one of the foods of vegetable origin that are highest in fat. It consists of about 67 percent monounsaturated fat, which helps to increase your good cholesterol and lower your bad cholesterol and triglycerides. It’s an excellent source of fiber, and it’s low in carbohydrates, which makes it a must-have for people with diabetes. It’s rich in vitamins B, C, E and K, as well as potassium, magnesium and folic acid. Enjoy some delicious guacamole or add some avocado to your salads, breakfast toast, sandwiches and smoothies.

Avocados and olive oil are high in monounsaturated fats.

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2. Salmon

Rich in omega-3 fatty acids, salmon is considered a “superfish.” Why? The polyunsaturated fats in salmon prevent the blood clotting that can cause heart attacks, and they may also protect you from irregular heartbeat, which can cause sudden death. Salmon is a source of healthy animal protein and is low in saturated fat and cholesterol. Other types of fish with these properties include arctic char, mackerel and anchovies. You can make a delicious baked salmon with a side salad.

3. Chia seeds

Studies show that regularly consuming omega-3 fatty acids is key to maintaining a healthy brain, and chia seeds can help with that. They’re considered superfoods because they’re rich in omega-3s and are a good source of protein, calcium, phosphorus and zinc. They are associated with a reduced appetite, lower cholesterol and better gut health. You can add chia seeds to oatmeal, smoothies, desserts or avocado toast. You can also make a delicious pudding with chia seeds and top it with fresh fruit and nuts.

4. Almonds

Like other nuts, almonds are rich in monounsaturated fats. Studies have shown that eating nuts helps to reduce inflammation and lower insulin resistance. Almonds in particular have been linked to heart health, as they help lower total cholesterol and LDL and have antioxidant properties. But keep in mind that they’re high in calories, so moderation is key. A snack of 20 to 23 almonds provides 162 calories, 6 grams of protein and 3,408 milligrams of omega-6 fatty acids.

5. Olive oil

Olive oil is rich in monounsaturated fat and low in saturated fat. It is a staple of the Mediterranean diet, which ranks high on “best diets” lists. The health benefits of olive oil stem from its anti-inflammatory and antioxidant properties. Studies have shown that people who consume more olive oil have a lower risk of developing heart disease, certain types of cancer and dementia. Olive oil is one of the oils recommended by the American Heart Association, along with canola, corn, peanut, safflower, soy, sunflower, avocado, grapeseed and sesame oil.

A word about bad fats — and bacon!

Let’s talk about bacon, since you’re probably wondering about it. The answer is not straightforward, and here’s why. More than half of the fats in bacon are unhealthy because they’re high in cholesterol, and studies have shown that eating these fats causes unwanted weight gain. Experts say saturated fats should not exceed 10 percent of your daily caloric intake. But bacon also has some good fat in the form of monounsaturated fat, which we’ve discussed in this article. So, you may ask, can we consider bacon a balanced food in terms of the fats it contributes to a diet?

Sadly, for bacon lovers, other factors must be considered. For example, bacon is a processed meat, and such meats have been linked to colorectal cancer. That’s why, if you feel you simply can’t live without bacon, I recommend that you have it only once in a while. 

In sum, eating fat won’t make you fat. Good fats are a source of energy and are our allies for physical and mental well-being. Include these five foods in your diet and start building healthy eating habits today. Remember that being healthy is about much more than just a number on the scale. So always check with your doctor, who can help you design a healthy lifestyle based on your needs.