27 healthy high-fat foods you should be eating, according to nutritionists

Flax is a great source of alpha-linolenic acid, a healthy fat associated with cardiovascular health, says nutritionist Gena Hamshaw, RD, author of The Full Helping. Hamshaw uses ground flaxseed (which is easier to digest) in oatmeal, smoothies, yoghurt, and baked goods.

Per 3-tbsp serving: 165 calories, 12 g fat (1 g sat), 9 g carbs, 0.5 g sugar, 9 mg sodium, 9 g fibre, 6 g protein

Fatty fish (like mackerel or salmon) is a great source of omega-3 fatty acids, says Modell, who recommends consuming it at least twice per week.

Her advice: Choose wild-caught over farmed salmon, when possible, for a higher dose of omega-3 fatty acids and less mercury.

Per 85g serving: 142 calories, 6 g fat (1 g sat), 0 g carbs, 0 g sugar, 347 mg sodium, 0 g fibre, 20 g protein

Unsaturated fat in olives has been associated with lower LDL (bad) cholesterol and healthy HDL (good) cholesterol levels, says Hamshaw. Toss 'em into fresh pasta dishes or rich bean or chicken stews — or enjoy them whole as an appetizer or snack.

Per serving: 116 calories, 11 g fat, 6 g carbs, 0 g sugar, 735 mg sodium, 2 g fibre, 1 g protein

Turkey contains healthy omega-3 fats, according to Monica Auslander Moreno, RD, consultant for RSP Nutrition. To keep saturated fat low, though, she recommends opting for a lean variety. From there, add your bird to veggie-rich sandwiches or salads.

Per 110g serving: 128 calories, 7 g fat (2 g sat), 0 g carbs, 0 g sugar, 59 mg sodium, 0 g fibre, 16 g protein

Avocados are praised for their heart-healthy unsaturated fat, but it's not their only perk. 'What many people don't realise is that they're also high in fibre and contain more potassium than bananas,' says Kelli McGrane, RD, nutritionist for Lose It!.

'One of my favourite ways to use avocado is to mash it with chickpeas, lemon juice, and a little feta cheese, and serve with whole-grain crackers or on sourdough toast for an easy lunch,' she says.

Per 50 g serving: 80 calories, 7 g fat, 4 g carbs, 0 g sugar, 3.5 mg sodium, 3 g fibre, 1 g protein

Coconut contains medium-chain triglycerides, a special type of fat that the body can use for quick fuel (which may also have anti-inflammatory effects), says Auslander Moreno. That said, Bakovic warns that coconut oil, specifically, should be considered with caution by people who have a history of heart disease or elevated serum cholesterol levels, as it is comprised of more than 90% saturated fat. Instead, snack on coconut meat raw, or add unsweetened shredded coconut to your favourite snacks.

Per 80g: 283 calories, 27 g fat, 12 g carbs, 5 g sugar, 16 mg sodium, 7 g fibre, 3 g protein

Pair super-creamy, full-fat yoghurt with strawberries for a balanced breakfast (or snack) that provides calcium, vitamin C, fibre, protein, and gut-healthy probiotics. To be extra heart-healthy, Oskian recommends opting for a plant-based yoghurt, as the American Heart Association recommends eating less dairy fat in favour of heart-healthy unsaturated sources of fat to avoid the risk of heart-related diseases. 'Plant sources of fats should be the main source of fat in a diet if you're looking to improve overall heart health,' she says.

Per 250g: 149 calories, 8 g fat (4 g sat), 11 g carbs, 11 g sugar, 29 mg sodium, 0 g fibre, 8.5 g protein

'Walnuts are high in the healthy blend of omega-3 fatty acids which have a beneficial effect on heart health and inflammation,' says Bakovic. 'They also contain copper and manganese. You can try adding walnuts to cereal or salads.'

Per 30g serving: 185 calories, 18.5 g fat, 4 g carbs, 1 g sugar, 0 mg sodium, 2 g fibre, 4 g protein

'Like walnuts, almonds are also high in beneficial omega-3 fatty acids as well as vitamin E,' Bakovic says. Auslander Moreno adds, 'Enjoy nuts in your oatmeal, pancakes, waffles, ground into smoothies.' You can also use ground nuts as 'breading' on proteins.

Per 30g serving: 164 calories, 14 g fat, 6 g carbs, 1 g sugar, 0 mg sodium, 3.5 g fibre, 6 g protein

This plant protein, which is made from soybeans, also happens to provide healthy fats, according to Bonnie Taub-Dix, RD. She recommends cutting tofu into cubes, marinating it in your favourite seasonings, and baking or sautéing with veggies. (Bonus points for opting for the firm variety, which contains the most calcium.)

Per 1-cup serving: 188 calories, 12 g fat, 2 g carbs, 1 g sugar, 9 mg sodium, 0 g fibre, 20 g protein

'Sardines are caught in the wild and are often affordable,' says Oskian. 'When canned in water, they contain 7 grams of fat, 2 grams of which is omega-3s. They also contain so many nutrients, including B-12, vitamin D, iron, calcium, and selenium. Plus, they contain the lowest levels of mercury compared to any other fish.' Oskian recommends tossing a few into a salad or simply topping some crackers with them and a squeeze of mustard.

Per can: 155 calories, 9 g fat, 0.45 g carbs, 0 g sugar, 348 mg sodium, 1 g fibre, 17.5 g protein

Like tofu, plain-old soybeans provide protein, fibre, calcium, and healthy fats, according to Taub-Dix. Munch on steamed or dried edamame as an afternoon pick-me-up to keep you feeling full until dinner.

Per 160g serving: 224 calories, 12 g fat, 14 g carbs, 3 g sugar, 205 mg sodium, 8 g fibre, 18.5 g protein

In addition to healthy unsaturated fats, pumpkin seeds are a good source of phosphorous, magnesium, manganese, iron, copper, vitamin K, and zinc. Add pumpkin seeds to anything that needs a little heart-healthy crunch, whether a salad or a yoghurt bowl.

Per 30g: 163 calories, 14 g fat (2 g sat), 4 g carbs, 0 g sugar, 5 mg sodium, 2 g fibre, 8 g protein

'Tuna is a fatty fish high in heart-healthy omega-3 fatty acids. This includes both varieties of canned tuna and sushi-grade tuna,' says Bakovic. She recommends enjoying it in tuna salads or casseroles, seared tuna steaks, or even tuna burgers.

Per can: 220 calories, 5 g fat, 0 g carbs, 0 g sugar, 648 mg sodium, 0 g fibre, 41 g protein

Because chicken breast is quite low in fat (and, let's be honest, taste), Auslander Moreno likes using darker, fattier thigh meat. 'Think of it as a blank slate, and season accordingly,' says Modell. 'Experiment with different marinades to add even more flavour.'

Per chicken thigh: 180 calories, 6 g fat (2 g sat), 0 g carbs, 0 g sugar, 142 mg sodium, 0 g fibre, 29 g protein

Thanks to their healthy fats and loads of minerals, chia seeds are some of the most nutritious foods you can eat, says McGrane. 'Sprinkle them over yoghurt and salads, or add them to smoothies and overnight oats,' she recommends.

Per 30g serving: 138 calories, 9 g fat (1 g sat), 12 g carbs, 0 g sugar, 5 mg sodium, 10 g fibre, 5 g protein

Prioritizing the type of oil you cook with or use in dressings can make all the difference in your consumption of healthy fats. One of Oskian's favourites is avocado oil. 'A small study in 2019 found that adults that subbed in avocado oil instead of butter saw a reduction in both total cholesterol and 'bad' LDL levels,' she explains, adding that it's a great option for high-heat cooking. 'Instead of olive oil on your roasted veggies, try out avocado oil next time,' she recommends. It has a neutral flavour with a slightly buttery component, which makes it work well in marinades and dressing too.

Per 1 tbsp: 124 calories, 14 g fat, 0 g carbs, 0 g sugar, 0 g fibre, 0 g sodium, 0 g protein

While specific nutrients vary, nut butters guarantee a solid dose of protein, healthy fats, and fibre, according to Taub-Dix. 'Go for those that contain only nuts and check labels to limit additional fats, sugars, and salt,' she recommends.

Incorporate more healthy fats into your breakfast by swirling a spoonful or two of nut butter into your oatmeal.

Per 2-tbsp serving: 190 calories, 16 g fat, 7 g carbs, 4 g sugar, 138 mg sodium, 2 g fibre, 8 g protein

Hamshaw loves hemp hearts because they're rich in protein, in addition to healthy fats, making them great for plant-based eaters.

She adds hemp hearts to breakfast cereals, blends them up into creamy dressings, and sprinkles them on top of salads.

Per 3-tbsp serving: 166 calories, 16 g fat (1 g sat), 3 g carbs, 1 g sugar, 2 mg sodium, 1 g fibre, 10 g protein

Another great tin fish to keep on hand: anchovies. 'This little fish is packed with nutrients,' says Oskian. 'Anchovies are rich in omega-3s, as well as iron and protein. The American Heart Association recommends two servings of fatty fish per week, so you can knock out one serving easily with these.' They're super versatile, too: Oskian recommends using them in a sauce or dressing (like Caesar), or enjoying them with roasted vegetables topped with whole grain or sourdough breadcrumbs and a little pesto.

Per can: 94.5 calories, 4.4 g fat, 0 g carbs, 0 g sugar, 1650 mg sodium, 0 g fibre, 13 g protein