Top 10 fatty foods you should eat for great health

If you still think that fat is the enemy and that the idea of "healthy fats" is an oxymoron, let us help change your mind. While we're not suggesting you seek out the fattiest cuts of meat or start eating butter with a spoon, certain types of fat—in moderation—are part of a balanced diet, and can help you maintain a healtutting out fat entirely isn't healthy.

Here's the 30,000-foot view: Low-fat diets have—for the most part—been knocked off their pedestal because research now shows that eliminating fat altogether (or severely limiting it) may actually cause you to eat less healthfully overall. Turns out, dozens of studies have found that low-fat diets aren't any better for your health than moderate-fat or high-fat diets—and, for some people, they could be worse, particularly if they replace healthy fats with highly processed foods.

List of Healthy High Fat Foods

#1: Avocados

Fat per Avocado	Fat per 100g	Fat per 200 Calories
29g (38% DV)	15g (19% DV)	18g (23% DV)

Nutrition Facts for Avocados.(Source)

More Fruits High in Healthy Fats

• 13g (20% DV) per cup of durian
• 2.3g (3% DV) in 5 medium olives

#2: Tofu

Fat per Cup	Fat per 100g	Fat per 200 Calories
22g (28% DV)	9g (11% DV)	12g (16% DV)

Nutrition Facts for Firm Tofu.(Source)

• 18g (23% DV) in 1 cup of tempeh

#3: Macadamia Nuts

Fat per 1 Oz Handful	Fat per 100g	Fat per 200 Calories
22g (28% DV)	76g (97% DV)	21g (27% DV)

Nutrition Facts for Macadamia Nuts.(Source)

More Nuts High in Healthy Fats

• 20g (26% DV) in 1 oz of pecans
• 19g (25% DV) in 1 oz of pine nuts
• 19g (24% DV) in 1 oz of walnuts

#4: Fish (Salmon)

Fat per 6oz Fillet	Fat per 100g	Fat per 200 Calories
21g (27% DV)	12g (16% DV)	12g (15% DV)

Nutrition Facts for Farmed Atlantic Salmon.(Source)

More Fish High in Healthy Fats

• 30g (39% DV) in a 6oz mackerel fillet
• 26g (33% DV) in a 5oz herring fillet
• 11g (14% DV) in a 6oz tuna steak

#5: Peanut Butter

Fat per 2 Tblsp	Fat per 100g	Fat per 200 Calories
16g (21% DV)	51g (66% DV)	17g (22% DV)

Nutrition Facts for Unsalted Peanut Butter (Smooth).(Source)

More Nut Butters High in Healthy Fats

• 18g (23% DV) in 2 tblsp of almond butter
• 16g (20% DV) in 2 tblsp on cashew butter
• 16g (20% DV) in 2 tblsp of tahini (sesame seed butter)

#6: Boiled Soybeans (Edamame)

Fat per Cup	Fat per 100g	Fat per 200 Calories
15g (20% DV)	9g (12% DV)	10g (13% DV)

Nutrition Facts for Boiled Soybeans (Edamame).(Source)

Other than soy, most beans contain very little fat.

#7: Flaxseed Oil

Fat per Tblsp	Fat per 100g	Fat per 200 Calories
14g (17% DV)	100g (128% DV)	23g (29% DV)

Nutrition Facts for Flaxseed Oil.(Source)

Other healthy oils include canola, avocado, walnut, sesame, and grapeseed. All of which provide 17% DV fat per tbsp.

#8: Dark Chocolate (85% Cocoa)

Fat per 1oz Square	Fat per 100g	Fat per 200 Calories
12g (16% DV)	43g (55% DV)	14g (18% DV)

Nutrition Facts for Dark Chocolate (70-85% Cocoa).(Source)

• A whole 3.5oz bar of dark chocolate contains 42g (54% DV) of fat
• 45-59% dark chocolate contains 9g (11% DV) fat per oz

#9: Cheddar Cheese

Fat per Oz	Fat per 100g	Fat per 200 Calories
9g (12% DV)	33g (43% DV)	17g (21% DV)

Nutrition Facts for Cheddar Cheese.(Source)

More Healthy Dairy Products High in Fat

• 16g (20% DV) in a 16oz glass of whole milk
• 12g (15% DV) in a tbsp of butter
• 10g (12% DV) in a 16oz glass of low-fat milk
• 8g (10% DV) in a cup of whole yogurt

#10: Eggs

Fat in 1 Large Egg	Fat per 100g	Fat per 200 Calories
5g (7% DV)	11g (14% DV)	14g (18% DV)