These Are 10 Of The Best Healthy Fats & High-Fat Foods You Can Eat

Here, learn everything you need to know about why we need fat to thrive, the best and worst types of fat for your health, and some of the best high-fat foods you can add to your diet.

We've come a long way from our fat-free SnackWell's days—and thank goodness for that, as fats play multiple crucial roles in the body. Here, functional medicine nutritionist Megan Fahey, R.D., shares some key reasons to embrace fat:

Also, it's generally widely accepted that you should stay far away from lab-made trans fats, which are found in a number of highly processed foods. "They increase systemic inflammation and exacerbate cardiovascular disease while increasing variability in blood glucose and the risk of poor health outcomes overall," says Feller.

The above information is a good guide for helping you choose the right fats. But still, there are some standout high-fat foods that deserve their own shoutout. Here, some of the most nutritious fatty foods out there:

Nutritionists, doctors, and medical associations1 agree: We should be eating at least two servings of fatty fish per week to reap the head-to-toe benefits of their polyunsaturated omega-3 fatty acids, DHA and EPA. These fatty acids are crucial for proper development, cardiovascular protection, and brain health. Deficiencies in omega-3 fatty acids have even been associated with increased depression and anxiety. DHA, in particular, is powerfully anti-inflammatory and has been associated not only with reduced Alzheimer's risk but improvement of depression as well, neurologist David Perlmutter, M.D., recently told mbg.

Once considered unhealthy due to their cholesterol content (which we've learned probably isn't a big deal), eggs are back on the menu. Not only are they packed with protein, which can keep blood sugar levels stable, but they contain many of the vitamins and minerals our bodies need for good health. A few standouts: choline, which is critical for cognitive function and liver health; vitamin K2, which is protective against heart disease by preventing arterial calcification; and biotin, a nutrient well known for supporting hair, nail, and skin health. All that said, the types of eggs you choose are also very important, so consider opting for pasture-raised varieties, which tend to be higher in omega-3 fatty acids and vitamins K2, E, and A.

Avocados are loaded with monounsaturated fats (MUFAs)—a type of unsaturated fat associated with improved heart (they've been shown to help lower2 LDL cholesterol) and brain health. But they're so much more than that. They also contain over 14 minerals; loads of soluble fiber, which helps trap excess cholesterol and send it out of the system; a variety of antioxidants; plant-based omega 3s; and vitamins C, E, and K to name a few. Bonus: Studies indicate that meals that include avocado increase feelings of satiety longer than those without.

Swap out processed, pro-inflammatory vegetable oil for extra-virgin olive oil, and you'll immediately boost your health. Like avocados, EVOO is a potent source of heart- and brain-healthy MUFAs, specifically a MUFA called oleic acid. It's also jam-packed with health-promoting polyphenols, including oleocanthal (the compound that gives good olive oil its peppery bit), which exhibits strong anti-inflammatory properties and has been shown to slow cancer cell growth in lab studies3. In fact, one large research review4 found that women who consumed the most olive oil in their diets had a lower risk of breast cancer as well as cancers of the digestive system. It also helps hydrate and smooth skin from the inside out.

We can't mention olive oil without mentioning olives, one of Fahey's favorite high-fat foods. Like olive oil, they contain the MUFA oleic acid along with a variety of polyphenols, which, together, reduce inflammation and promote heart and brain health. They're also an awesome source of gut-friendly fiber, with 3.5 ounces containing about 13 percent5 of your recommended daily intake. Research6 has also shown that eating olives results in higher blood levels of glutathione, an antioxidant that's essential to energy production.

All nuts are pretty darn healthy, given their great composition of fiber, protein, and fats (mostly monounsaturated and polyunsaturated, but it varies a bit by the type of nut), and research suggests they can be a key tool in helping you lose weight. In fact, one large study7 looking into the effects of the Mediterranean diet found that people who were asked to add nuts to their diet lost an average of 2 inches from their waist over the course of a year. Walnuts, in particular, are often ranked the top nut for having both more healthful antioxidants, called polyphenols, and a higher antioxidant potency than other nuts. They're also the only nut that contains a significant source of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA).

Flax, chia, and hemp seeds are also great sources of the plant-based omega-3 ALA, which helps reduce inflammation throughout the body. They also contain heart-healthy, gut-friendly fiber and a fair amount of protein and magnesium, making them worthy additions to your morning smoothie or oatmeal. Flax is a particularly great source of a type of phytochemical called lignans, which may help lower cholesterol8. Pro tip: Opt for ground flaxseeds, which may be easier to digest, and consider soaking your chia seeds (try this chia pudding) to boost your absorption of these beneficial nutrients.

Looking for a nutrient-packed sweet fix that's not fruit? Nothing really tops dark chocolate, which contains mostly monounsaturated and saturated fats, and is brimming with flavanol antioxidants that may help lower blood pressure9 and improve brain function—provided you opt for the right kind. Dark chocolate that's at least 70 to 80% cacao is your best bet (several of these healthy chocolate bars make the cut). Dark chocolate is also a surprising source of stress-busting, sleep-enhancing magnesium, with an ounce containing about 16 percent of your recommended daily intake.

MCTs may be a useful tool if you're on the ketogenic diet, as they go straight to the liver, where they may be turned into ketones11 (the fuel your body runs on while in ketosis), and they've even been associated with improved memory12 in at least one pilot study.

Sure, you may not think of cheese as a health food, but real Parmesan (think the kind you find in a block, not a shaker) packs a special punch, containing mostly saturated and monounsaturated fats. Parmesan is high in calcium, containing about 31%13 of your recommended daily intake in 1 ounce, along with a decent amount of vitamin B12. But, unlike many other forms of dairy, it's very low in lactose and can often be tolerated by people with lactose intolerance. It also packs a big protein punch, with 11 grams per ounce. Fun fact: Those crunchy crystals you bite through in quality Parmesan are actually tiny bits of an amino acid called tyrosine, which plays a role in the production of the neurotransmitters dopamine, norepinephrine (noradrenaline), and epinephrine (adrenaline)—and thus helps regulate mood and emotional response.