We need to eat fat for our good health and ensure eating food rich in fats. It helps in carrying out functions essential for life. They give a sense of fullness, slow down the metabolism rate, and stop binging. 

Unsaturated fats are 2 types; monounsaturated fats and poly-unsaturated fats. This includes Omega 3 and Omega 6 fatty acids. 

Read on to discover food rich in fats that are healthy: 


They are loaded with fats. An avocado a day would be enough. It has 77% of fat. This is more than most animal foods. The prime fatty acids in it is a mono-unsaturated fat called oleic acid. It has 40% more potassium than bananas.

  • It reduces LDL cholesterol levels and increases HDL cholesterol. 

food rich in fats

    • Even though it is high in fat it helps in weight loss. 
    • Acts as an anti-inflammatory. 

Chia seeds

An ounce of Chia seeds has 8.71 g of fat. Most of it is Omega 3 fatty acids. One ounce = 28 g would suffice for daily dosage. It has antioxidants, protein, fiber, and calcium. They are 80% fat. It is packed with minerals. 

  • Omega-3 can cure the signs of rheumatoid arthritis
  • Curb on triglycerides in the blood

chia seeds

    • It can lower the blood pressure
    • Have anti-inflammatory qualities

Dark chocolate 

It’s healthy and tastes delicious. It has 65% calories. It contains fiber and 50% of RDA for magnesium, iron, and copper. It is rich in antioxidants. Having 1-2 ounces will meet your needs. 

  • Studies have shown that people eating dark chocolate more than 5 times in a week have Low chances to die of a heart condition.

dark chocolate

    • It Lowers LDL cholesterol levels and prevents it from being oxidized. 
    • It improves brain function and repairs the skin after exposure to the sun. 


These are a good source of protein. One hard-boiled 50g egg contains 78g calories. The yolk has vitamin D, phytonutrients like Lutein and choline. It’s recommended to have 2-6 eggs per week. 

  • It helps in the right functioning of the liver, brain, muscles, and nerves. 
  • As opposed to conventional belief eggs increase the HDL cholesterol levels in the body. 


  • These are weight loss-friendly and filling in nature. 
  • It also helps in losing belly fat

Fatty fish

This includes salmon, trout, and mackerel.  These are loaded with proteins and Omega-3 fatty acids. And contains all essential nutrients. If you don’t eat fish then it’s substitute Cod fish liver oil will work. It has plenty of vitamin D and Omega-3 fatty acids. An effective dosage is 200-4000 mg.

  • It Lowers the risk of heart disease and dementia

fatty fish

Flax seeds

They give a good dose of fiber and Omega-3 fatty acid. 2 tablespoon has of it has 9g of unsaturated fat and 5.6g of fiber. A good source of lignans. Eat 10-15 g daily.

  • It reduces cholesterol

flax seeds

    • Provides the filling sense
    • Consumption of lignans reduces cardiovascular risks. 


They are an amazing plant-based source of protein. It is amongst the food rich in fats and fiber. It is rich in Vitamin E and magnesium. 20-25 nuts daily will work for your body.

  • Studies suggest that people eating nuts are less likely to put on weight in the long run.
  • This lowers the risk of obesity.


    • It improves cardiovascular conditions. 
    • Prevents type 2 diabetes.


A full-fat yogurt contains a good amount of probiotic bacteria that help in digestion. Eat full-fat yogurt or Greek yogurt and avoid those that have added sugar in them. 1 cup of yogurt a day is enough. 

  • It can reduce weight gain and obesity


    • Aid in improving heart Condition
    • It can reduce blood pressure by 20% in women.

These food are rich in fats, they are also cheap, easily available, and have high nutritional value. Missing out on these implies missing out on your health. 

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