Rethinking dietary fats has shown their indispensable role in health, from supporting hormone function to aiding nutrient absorption. Foods rich in healthy fats, like avocados, dairy, and eggs, not only fuel the body but also enhance fullness and slow carbohydrate digestion. With a shift from fearing fats to understanding their benefits, it’s crucial to focus on unsaturated fats and keep saturated fats within recommended limits. This article will guide you through the nutritious high-fat foods essential for a balanced diet, underscoring the importance of selecting the right types and amounts for optimal health.

Coconut. Photo credit: Depositphotos.
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Fish

Fish. Photo credit: Depositphotos.

Fish, especially fatty varieties like salmon, are celebrated not only for their delicate and versatile flavors but also for their omega-3 fatty acids, which are beneficial for heart and brain health. Whether seared, baked, or poached, fish can elevate a simple meal into a nourishing, flavorful experience.

Avocado

Avocado. Photo credit: Depositphotos.

Avocado is beloved for its creamy texture and rich, buttery flavor, making it a favorite for spreading on toast or adding to salads. Beyond its taste, avocado is a great source of monounsaturated fats, fiber, and potassium, supporting overall wellness with every bite.

Seeds

Seeds. Photo credit: Depositphotos.

Seeds, such as chia, flaxseed, and hemp, are tiny nutritional giants, offering a crunch that’s not only a delight to add to meals but also packed with fiber, protein, and healthy fats. Sprinkle them over salads, blend into smoothies, or stir into yogurt to boost your meal’s nutritional value subtly.

Nuts

Nuts. Photo credit: Depositphotos.

Nuts, including almonds, walnuts, and pecans, are a satisfying snack or addition to dishes, known for their heart-healthy fats, protein, and fiber. Their rich flavor and crunch add depth to both sweet and savory recipes, enhancing meals with both taste and nutrition. Nut butters are an easy and delicious way to enjoy their benefits.

Olives

Olives. Photo credit: Depositphotos.

Olives and their oil offer a distinctive, rich flavor that can transform dishes, from salads to pastas. They’re not just culinary gems but also sources of monounsaturated fats and antioxidants, making them a valued part of a diet that cherishes both taste and health. Try them in this chicken skillet dinner.

Olive Oil

Olive Oil. Photo credit: Depositphotos.

Olive oil is not just a kitchen staple for its rich flavor and versatility in cooking and dressing but also for its nutritional benefits. It’s known for its heart-healthy fats and antioxidants, making it a choice ingredient for those looking to enrich their diet with good fats. Olive oil muffins make enjoying its benefits exceptionally easy!

Eggs

Eggs. Photo credit: Depositphotos.

Eggs are a nutrient-dense food, offering high-quality protein, vitamins, and minerals. They fit into any meal of the day, easily adaptable from breakfast scrambles to dinner quiches and frittatas. Their wide-ranging benefits make them a go-to for a balanced and nutritious meal plan.

Yogurt

Yogurt. Photo credit: Depositphotos.

Yogurt, particularly full-fat Greek yogurt, is a creamy and tangy addition to meals, known for its probiotics, calcium, and protein. It enhances dishes with its texture and flavor while contributing to digestive health and bone strength, making it a multifaceted food. Bake it into a snack cake for easy

Tofu

Tofu. Photo credit: Depositphotos.

Tofu is a plant-based protein rich in iron and calcium, offering a versatile texture that absorbs flavors well, perfect for stir-fries, salads, and more. It’s a staple for those that want to include more non-meat proteins in their meals, supporting a variety of nutritional needs. Try it in this tofu fried rice recipe.

Coconut

Coconut. Photo credit: Depositphotos.

Coconut, in its many forms, adds a tropical flavor to dishes and is valued for its medium-chain triglycerides (MCTs), which are metabolized in a unique way by the body. Though it’s rich in saturated fats, it’s a popular choice for adding a nutritional and flavorful twist to meals. Coconut coffee ice cream is a decadently easy way to enjoy this healthy fat.

Ghee

Ghee. Photo credit: Depositphotos.

Ghee, clarified butter, is revered in many cuisines for its rich, nutty flavor and high smoke point. Beyond its culinary uses, it’s appreciated for containing butyrate and fat-soluble vitamins, contributing to a well-rounded diet when used in moderation. We love it for sautéing Lion’s mane mushrooms and getting a powerful combination of healthy fats and adaptogenic mushrooms.

Stop Refrigerating These 15 Foods

Honey is poured into a glass with a wooden spoon.
Photo credit: Canva Pro.

Many of us unknowingly shorten the lifespan and diminish the flavor of certain foods by refrigerating them. We’re shedding light on common kitchen staples that are better off outside the chilly confines of your fridge, explaining why room temperature can sometimes be the better choice for freshness and taste.

Stop Refrigerating These 15 Foods

The 11 Most Divisive Pizza Toppings Ever

A pizza is sitting on top of a piece of paper.
BBQ Hawaiian Pizza. Photo credit: Running to the Kitchen.

Pizza toppings can be a battleground for passionate foodies. From the classic cheese and pepperoni to more adventurous choices, everyone has their favorites. But then there are those toppings that split the room – the ones that start heated debates at dinner tables.

The 11 Most Divisive Pizza Toppings Ever

11 Fruits You’ve Probably Never Tried, But Should!

Yellow and pink dragonfruit sliced in half on a cutting board.
Photo credit: Running to the Kitchen.

Think you’ve tried it all when it comes to fruits? Think again. We’ve got a lineup of 11 exotic fruits that are about to turn your fruit game upside down. From sweet and creamy surprises to tangy, jaw-dropping flavors, these hidden gems are not your average grocery store finds but if you do stumble upon one, make sure to give it a try. Your taste buds will be in for a wild ride!

11 Fruits You’ve Probably Never Tried, But Should!

Photos provided by Depositphotos.

Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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