These Are The High-Fat Foods That Are Actually Good For You

Diet fads come and go, but one particular trend — that of low-fat everything – pretty much took over the store shelves in the 80's and 90's, and NPR points out that the demonization of all things fat actually got its start back in the 70s. Oddly enough, cutting fat out of our diets didn't help us to lose weight. In fact, it had quite the opposite effect. Or perhaps it wasn't that odd considering that many fat-free foods were loaded with sugar to compensate for any flavor loss, and fat-heavy entrees based on meats, eggs, and cheeses were replaced by dishes made from simple carbs such as white potatoes, white rice, and white bread.

Instead of leading to an overall reduction in heart disease — something this low-fat diet still failed to achieve — we instead wound up with soaring rates of diabetes and obesity. Luckily, dietitians in later years realized that not all fats are bad. In fact, certain types of "good fats" can not only be part of a successful weight loss regimen but can lead to better health overall.

Eggs are a great source of protein, and even back in the bad old low-fat days, people still made use of the whites to whip up such not-so-tasty concoctions as the egg white omelet. It turns out, though, that yolks are not only safe to eat, but actually quite beneficial. According to Medical News Today, egg yolks contain choline, a B vitamin that supports brain, liver, muscle, and nerve function, as well as vitamin D and phytonutrients such as lutein. Yolks also contain 5.3 grams of fat, 1.6 grams of which are saturated. While it was once thought that egg consumption would increase cholesterol levels, there have been recent studies which seem to indicate that eating eggs can actually reduce the risk of cardiovascular disease.

While it may sound like the punchline to a joke about either squirrels or back-to-the-land hippies, eating nuts and seeds is actually one of the best things you can do for your health. Nuts are not only high in healthy fats, but also protein, fiber, and Vitamin E, and they're also a great source of magnesium, a mineral that Healthline points out most of us tend to be deficient in. People who eat nuts on a regular basis tend to have a lower risk of heart disease, obesity, and type 2 diabetes.

Women's Health also makes mention of the often overlooked seeds, particularly of the chia, sunflower, sesame, and pine nut varieties (despite their name, pine nuts are actually a type of seed). All of these contain high levels of healthy fats as well as protein and other vitamins and minerals. Both nuts and seeds can be mixed into salads, smoothies, and oatmeal, used as a crunchy, carb-free coating for meats and fish, and of course make a tasty, healthy addition to any cookie or muffin recipe.