8 Foods With The Highest Amount Of Fat

Fats are necessary for the body. However, we must avoid unhealthy and harmful fats. Find out here which are its main sources and how to replace them.

Can you name 8 foods with fat? It is true that there are sources of healthy fats that provide many benefits in the diet when taken in moderation. The problem is that some are unaware of them or continue to choose foods rich in harmful lipids.

Knowing which are the foods with the highest amount of fat is essential to learn to limit their consumption; otherwise, it is easy to fall into excesses or make mistakes when trying to improve the diet.

About fatty foods

Food is made up of different types of nutrients, each with a specific function in the body. For example, fats are used for energy production, hormone synthesis and organ protection.

Not all types of fat are created equal, and this is where most go wrong. While trans fats are linked to cardiovascular disease, according to a study published in the Annals of Pediatrics , the monounsaturated and polyunsaturated types provide some benefits.

Therefore, it is convenient to know which are the foods with “negative” fat and what alternatives exist to replace them without falling into the error of eliminating all the sources that provide them.

Let’s discover some foods with fats and whether or not their usual consumption is recommended:

1. Vegetable oils

One of the vegetable sources of fatty acids is olive oil.

The quality of the fats in vegetable oils depends on the variety you choose. While some provide saturated and hydrogenated fats, others are sources of monounsaturated and polyunsaturated fatty acids.

The least recommended are soy and palm. For its contribution of oleic acid and polyphenols. One of the healthiest is extra virgin olive oil.

2. Sauces and dressings

Oils are the main ingredient in most sauces and dressings. Therefore, it is not surprising that more than 85% of its composition is fat.

To reduce its consumption, it is best to look for homemade recipes, with healthier alternative ingredients, as well as limit their presence in our food.

3. Butter

Eating butter can be beneficial for your health, if you know how to choose.

Among the foods with fats we cannot fail to mention butter: it is made up of 80% fat, of which more than half are saturated.

Vegetable margarine and nut butters are some alternatives to replace it. In any case, it is best to minimize your consumption.

It is not recommended at all to subject the butter to high temperatures, since the fatty acids that make it up have the facility to convert into trans lipids. These have proven to be harmful to health in the medium term.

4. Margarine

It has a fat percentage similar to butter, but it does not provide cholesterol and its saturated fat content is lower. When buying it, you must check the label to verify that the chosen variety is free of trans fat.

5. Nuts

Nuts recommended for better sleep.

Nuts and their derivative products contain around 60% lipids. However, unlike other foods, much of these fats are considered healthy and suitable for the diet. In fact, it has been shown that its consumption reduces the risk of developing complex and vascular pathologies.

Eating a small handful of nuts provides healthy fats that benefit cardiovascular health. As long as their consumption is moderate, they do not increase body weight.

6. Fish

Fish, especially oily fish, are high in healthy fats, including polyunsaturated omega-3 and omega-6. In addition, they provide protein, B vitamins and minerals such as calcium and iodine.

Consuming fish frequently will help us prevent cardiovascular diseases, improve eye health and the functioning of the nervous system.

7. Sausages and meat derivatives


Sausages and meat derivatives are a main source of calories, saturated fat and cholesterol. Its inclusion in the diet causes overweight, hypercholesterolemia and other cardiac and metabolic complications.

Lean meats, although they also contain fat, are the best alternative to replace them.

8. Cured cheeses

Cured cheeses contain less water in their composition and, instead, concentrate more lipids than other varieties. 40% of its composition is fat and the majority is saturated.

Low-fat cheeses are a good option. However, in terms of diet, many choose goat cheese, whose number of calories is lower. The latter contains calcium and more vitamins than cow cheeses.

9. Chocolate

Due to its concentration of essential nutrients, dark chocolate has become popular as a health food. However, due to its high fat content, the risks of overeating continue to be warned.

It is not okay to eat a whole chocolate bar. To enjoy its benefits, it is enough to eat around 20 and 30 grams per day.

Include healthy fats in the diet

Are these foods part of your regular diet? Do they contain good fats or bad fats? Remember that, both for health and body weight, it is best to reduce the consumption of foods with trans fats, especially if they are added in many regular dishes.

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