I posted a Facebook Live recently discussing the different types of fat as I am often asked is it really ok to eat them. There is so much conflicting opinions and research is being carried out all the time so I have done my best to keep you updated with current data. The good news is that not ALL fats are the enemy. Some are good for us, some bad and some neutral. Monounsaturated fats, polyunsaturated fats and now even Saturated fats can be good for us. The fats we wish to avoid at all costs are Trans fats. These are found in processed foods, soybean and corn oil. They are high in Omega 6, can cause insulin resistance, inflammation, raise your risk of heart disease, and raise your bad cholesterol, LDL. AND they attribute to the dreaded belly fat.

So here are my favourite 5 high fat super healthy foods

  1. Avocados’ – 77% fat and high in potassium. In fact around 40% more potassium than bananas. High in fibre and can lower our LDL cholesterol and raise our HDL, the good cholesterol.
  2. Dark Chocolate – 65% fat and 11% fibre. It is loaded with more antioxidants and nutrients than blueberries. Use a good quality dark chocolate containing at least 70% cocoa.
  3. Whole eggs – 62% fat and high in cholesterol but they are full of vitamins and minerals. One of the more nutrient dense foods on the planet. The egg yolk used to have a bad reputation for being unhealthy as this is where the cholesterol is contained in the egg. However new studies have shown egg cholesterol does not affect the cholesterol in the blood for most people. Eggs are a powerful antioxidant and they contain choline, a brain nutrient 90% of us don’t get enough of.
  4. Coconuts and coconut oil – 90% Saturated fat. They consist of high amounts of medium chain fatty acids, which are metabolised differently in the body going straight to the liver. They help reduce appetite and increase fat burning.
  5. Full fat yoghurt – packed with nutrients and loaded with powerful probiotic bacteria super beneficial for gut health. Avoid at all costs the low fat yoghurts as these are usually high in sugar and instead opt for real, full fat yoghurt.


Enjoy in moderation!