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NRGTRIBE’s Top 10 “Healthy Fats”



I receive a lot of questions related to fat and cholesterol containing foods.

Looking to lose weight?  

Recover from inflammation?  

Improve brain function and overall energy?  

Adding quality healthy fats is a cornerstone of the NRG Diet.

To help orientate you to some of my favorite sources of these foods, check out the my top 10!

1)Whole Eggs

Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.

In fact, a single egg contains 212 mg of cholesterol, which is 71% of the “Government” recommended daily intake.  A whopping 62% of the calories in whole eggs are from fat.

Studies have shown however that the cholesterol and fat in eggs do not normally affect cholesterol profiles negatively in most people.

Eggs are actually loaded with so many vitamins/minerals they are nearly a perfect food.

Eggs also contain antioxidants, omega-3 fatty acids and specifically choline, a nervous system building block that 90% of people are deficient in.

Eggs also aid in weight loss due to their high protein content.

Get rid of grains, cereals and bread in your morning routine –add eggs instead.  You will eat less calories and lose weight more readily.

Before you ask….yes eat the yolk.

2.  Avocados

Avocados are 77% fat.  They are higher in fat that many animal derived foods.  Avocados have a massive amount of potassium and 40% more than bananas…a typical high potassium food.  Avocados are a great source of fiber and consequently tend to improve cholesterol and triglyceride levels.

Adding avocados to the diet tends to help people lose belly fat and weight.

3.  Fatty Fish

Fatty fish remains one of the best sources of “Good fat.”

This includes fish like salmon, trout, mackerel, sardines and herring.

These fish are loaded with omega-3 fatty acids as well as high quality proteins.

Studies show that people who eat fish tend to be much healthier, they have less inflammation and inflammatory related conditions.  Less inflammation translates into less joint pain, less risk of heart disease, depression, dementia and a host of autoimmune conditions.

If you don’t like to eat fish, then taking consider a fish oil supplement. Cod fish liver oil is best, it contains all the omega-3s that you need, as well as a large dosage of vitamin D.

4.  Nuts

Nuts are very healthy.

They are high in healthy fats and fiber, and are a good plant-based source of protein.

Besides providing a tasty source of healthy fats, Nuts also contain vitamin E, magnesium, and other vital trace minerals.

Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.

Obviously use caution if you have know allergies to this food type.

5.  Chia Seeds

A lessor known fat source, chia seeds contain 9 grams of fat per ounce.

In fact chia seeds are about 80% fat. This makes them an excellent high-fat plant food.

Because chia seeds contain mostly the healthy Omega-3 variety fats, they have numerous health benefits.

Like other foods high in Omega-3 fat, this super food has anti-inflammatory properties and can even help lower blood pressure.

6.  Extra Virgin Olive Oil

Another fatty food that almost everyone agrees is healthy, is extra virgin olive oil.

This fat is an essential component of the Mediterranean diet and contains vitamins E and K, other powerful antioxidants.

Some of these antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized.  Many in the medical community believe the anti-inflammatory affects can convey some protection against the development of heart disease.

Extra Virgin Olive Oil has been associated with beneficial changes in cholesterol profiles.

7.  Coconut Oil

Coconuts, and coconut oil, are the richest sources of saturated fat on the planet.

In fact, about 90% of the fatty acids in them are saturated.

Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids.

These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies.

Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day.  I often use coconut oil capsules with my patients seeking weight loss.  I will often instruct patients to consume 1-3 capsules 30 min prior to a meal.

Saturated fats are very important for brain health.  Consider using coconut oil routinely if you have concerns about dementia conditions like Alzheimer’s disease.  I often give this as a supplement with my patients suffering from unexplained or progressive neuropathy conditions.

8.  Cheese

It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients.

It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk.

Cheese, is a beneficial high-fat dairy product that has been linked to all sorts of benefits.

Unpasteurized (Raw) dairy products are best in my opinion but vary in accessibility depending on where you live.

My only caution with cheese stems from a common tendency for people to suffer allergy to whey and casein proteins found in dairy.  Many people that suffer digestive issues, allergies, and asthma should experiment avoiding dairy.

Otherwise cheese is a dense form of quality fat, minerals, fat soluable vitamins….and tastes good too.

9.  Full Fat Yogurt

Real, full-fat yogurt is incredibly healthy.

Full-fat yogurt contains important nutrients like other high-fat dairy products with the added benefits of containing probiotic bacteria.  These beneficial bacteria are often deficient in the modern diet and have tremendous health benefits for people that consume them regularly.

In my experience probiotics have healthy benefits on digestive woes like heartburn, bloating, and diarrhea.   For those not allergic to dairy, Full Fat Yogurt is a tasty source of both fat and beneficial bacteria.

Make sure to choose real, full-fat yogurt and read the label!


10.  Dark Chocolate

Yep, bet you never thought you would hear me admit this one!

Dark chocolate is very high in fat, with fat at around 65% of calories.

Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese.

Antioxidants abound in dark chocolate, so much that it is one of the highest scoring foods tested.

Studies also reveal that people who eat dark chocolate 5 or more times per week are less than half as likely to die from heart disease, compared to people who don’t eat dark chocolate.

There are also some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun.

Just make sure to choose quality dark chocolate, with at least 70-80% cocoa…..

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