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Grass-fed beef

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Red meat provides us with healthy fats, in particular CLA (Conjugated Linoleic Acid), a trans fat that helps to improve your heart health and reduce belly fat. Grass-fed beef is even better than the standard bunch as it has been found to be higher in CLA, stearic acid, and omega-3 fatty acid, as grass contains ALA and corn does not. So this beef is naturally leaner and has fewer calories.


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Coconut is high in saturated fat but more than half of that comes from lauric acid, which battles bacteria and improves cholesterol scores. A study found that dietary supplementation of coconut oil actually reduced abdominal fat, therefore if you are looking for a ‘fatty’ food that actually reduces your fat intake, then this is the one! Just sprinkle a few unsweetened flakes over yogurt or use coconut oil in a stir-fry!


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Avocado is probably the healthiest fat food you can buy. It’s rich and creamy, and can be eaten all on its own! While you should limit yourself to a quarter or half of an avocado per meal, there is no reason to fear its fats. The fats that avocados contain are healthy monounsaturated fats that contain oleic acid, which will help you stop feeling quite so hungry! It also acts as a great source of protein and fiber!

Dark chocolate

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Yes, you can eat chocolate and not gain weight! But, only dark chocolate can do this. It contains the highest percentage of pure cocoa butter, which is a source of digestion-slowing saturated fat called stearic acid. Because dark chocolate takes longer for the body to process, it staves off hunger and helps you lose weight. Therefore, eating chocolate can actually flatten your stomach and reduce those numbers on the scales.


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Nuts activate genes that reduce fat storage and will improve your insulin metabolism due to the polyunsaturated fats within them. Not sure which sort of nuts are the best? Well, there are around 13 grams per one-ounce serving within walnuts, are they are the best source of a diet that you can have, they also have more omega-3 fatty acids in than any other nut. A study found that a walnut diet helps the body respond to stress better also.

Nut butter

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Now, of course nuts and nut butter are very similar; however, you’d be surprised to know that not all nut butters are a good source of healthy fats. To avoid buying the ‘wrong’ nut butter, check out the nutrition labels on the jars of regular and reduced-fat nut butters! Of course the reduced-fat butters seem better, but you’re trading healthy fats for insulin-raising sugars.

Whole eggs

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If you still question whether or not you should eat the yolk, here’s your answer: yes! Yes, the whites are all protein whereas the yolk contains the fat and cholesterol, but the fat in the yolk is mostly saturated. It helps to reduce the ‘bad’ cholesterol, and is the number-one dietary source of a nutrient called choline. Choline attacks the gene mechanism that triggers the body to store fat around the liver.

Greek yogurt

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Packed with protein, calcium, and probiotics; yogurt has everything you need for weight loss and general health. Just make sure you stick to Greek yogurt, these have more protein and fat, and less sugar – which makes for the perfect hunger-squashing team. This is because the protein takes longer to break down, and the fat makes you feel satisfied, and then you won’t have the urge to snack.

Wild salmon

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Salmon doesn’t get that much of a bad rep for being high in fat, but its health benefits are worth the reminder. If you eat this fish just twice a week, then you will get the full amount of heart-healthy omega-3 fatty acids that is recommended by professionals. Omega-3s reduce the risk of arrhythmia, decrease triglyceride levels, and can slightly lower your blood pressure – just to mention a few more of its capabilities!

Olive oil

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Mediterranean oils are richer in cancer-fighting polyphenols and heart-strengthening monounsaturated fats. This fat is good for making you leaner; a study found olive-oil-rich diet resulted in higher levels of adiponectin than a high-carb or high-protein diet did. Adiponectin is a hormone responsible for breaking down fats in the body – again, great for weight loss if consumed carefully!

Canola oil

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Derived from the canola plant, canola, or rapeseed, oil is one of the healthier oils to use in cooking. Its saturated fat content is around 7% and, like the more widely-touted olive oil, it’s also very high in monounsaturated fats. Of course, if you consumed enough of it, you’d put on weight but, as a cooking medium, it’s unlikely to be a concern.


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Known as a fattier and richer alternative to chicken and turkey, duck is “meatier” in taste. Despite this, it’s as lean as chicken and has far less fat than most comparably-sized cuts of beef or pork. What’s more, the boneless, skinless meat from some breeds of duck has less than half the fat of a boneless, skinless chicken breast.

Chia seeds

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The edible seeds from a plant belonging to the mint family, 2.5 tablespoons of chia seeds contain about 9 grams of fat. On paper, this looks like rather a lot. However, 8 of those 9 grams are heart-healthy fats. This makes chia seeds an excellent inclusion for any healthy eating program.

Rainbow trout

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Rainbow trout is a lean protein and a great addition to almost anyone’s diet. A 3 ounce serving contains approximately 22 grams of protein and 5 grams of fat. Although the fat might seem like a significant proportion, 4 grams of it are Omega-3 unsaturated fats, which are invaluable for both the brain and the heart.

Full-fat milk

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A glass holding 200 millilitres of full fat milk contains approximately 130 calories and has a fat content of 3.5%. However, without the addition of refined sugar (as in, for example, ice cream), full-fat milk is a healthy choice for many people. The fat content keeps you feeling full for longer, reducing the chance of you grazing on less healthy snacks.


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Like full-fat milk, cheese has the potential to be a useful addition to a diet aimed at weight management. Again, it’s the absence of sugar that’s the key. The relatively high fat content ensures you stay feeling full for longer and are less likely to snack on junk food.

Flax seeds

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Flax seeds are an excellent source of fiber, polyunsaturated fatty acids, and omega-3 heart-healthy fats. Their omega-3 content makes them particularly valuable dietary additions for anyone who doesn’t eat oily fish. Try dry-roasting them for flavor and adding them to musesli or sprinkle them over fresh fruit and Greek yoghurt.


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This “meatier” fish is also sometimes unfairly cast as overly fatty. And, while a 2.5 ounce portion of albacore tuna does contain around 2 grams of fat, most of this is in the form of unsaturated fats, including essential omega-3 oils. Moreover, a certain amount of fat is essential if your body is to absorb the vitamins and minerals from your.

Full-fat cream

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While you might appreciate that Greek yoghurt, full-fat milk and even cheese are fatty foods that won’t necessarily make you pile on the pounds, full-fat cream perhaps sounds more unlikely. However, if included in a low-carb, low-sugar diet, it’s a useful way of providing calories that will fill you up and make you less likely to look elsewhere.


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Yes, bacon is a fatty meat. However, half of its fat is monounsaturated and much of this is oleic acid, which also makes up much of the “heart-healthy” fat in olive oil. The remaining fat content is 10% polyunsaturated and 40% saturated. In relatively small amounts, as is found in a rasher or two of bacon, it’s unlikely to pose a problem for many people.


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A biomass of cultivated cyanobacteria, spirulina doesn’t sound terribly appealing. However, it’s eaten widely, both as a supplement and a whole food. With about 8 grams of fat per 100 grams, its fat content isn’t negligible. However, studies show that it can play a part in actually reducing body fat, especially belly fat.

Cooked peas

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It might surprise you to learn that peas contain any fat at all. However, in the vegetable world, they rank pretty high up the list, with 2% fat per 80 grams of cooked peas. The vast majority of this is made up from fatty acids that are beneficial to health, such as linolenic acid.


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With 10 grams of fat per 100 grams of hummus (the commercially-made version, not anything you might whip up at home), humous counts as a moderate-fat food. However, the majority of the fat comes from its olive oil content and, as we’ve already seen, the benefits of an olive oil-rich diet are well-known.


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Herring is an oily fish, which necessarily means it has a higher fat content than, for example, plaice or cod. However, the oils in herring are enormously beneficial to human health. In a typical serving, you’ll consume around 2 grams of saturated fat, 3 grams of monounsaturated fat, and 2 grams of polyunsaturated fat.

Soy milk

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An excellent source of plant protein, soy milk is also cholesterol-free and lower in saturated fat than cow’s milk. Instead, it contains mostly polyunsaturated “heart-healthy” fats that are a valuable addition to the diet. Moreover, research suggests that nutrients in soy milk can help reduce waist circumference and BMI in overweight individuals.


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The result of compressing soymilk curds into blocks, tofu necessarily has a similar fat makeup to soymilk. Like soymilk, it contains no cholesterol, is low in saturated fats and contains good amount of polyunsaturated fats. And, as a general rule, the softer your tofu, the lower its saturated fat content.

Peanut butter

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With fats making up around half of a typical serving of this favorite comfort food, peanut butter is undeniably high in fat. However, much of this fat content is made up from oleic acid. This is known to have role in maintaining levels of good cholesterol, and lowering blood pressure and blood sugar levels. As such, it’s a good addition to most diets!


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The constituent part of the famous oil, it won’t be a surprise to learn that olives are a fatty fruit. However, like the oil that is so frequently their destination, olives are a fantastic part of a healthy, Mediterranean-style diet. Typically containing between 11 and 17% fat, almost three-quarters of this is the heart-healthy oleic acid.

Sunflower seed butter

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Less well-known than peanut butter, sunflower seed butter can be used in much the same way. Although fats make up more than half of a serving, the majority of these fats are monounsaturated, with a smaller percentage of polyunsaturated fats. Both types are considered healthy fats, with benefits that include promoting good cardiovascular health.


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Rather than their fat levels, it’s the salt in cured anchovies that makes them a potential health concern. Rinsing them can lower the sodium content but it’s most unlikely that you’ll need to worry about the omega-3 fatty acids that make up most of their fat content.

Refried beans

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Although the beans themselves are pretty low in fat, the act of refrying boosts the fat content – and can do so significantly. However, if you choose healthy oils, such as olive oil, for your frying, you’re unlikely to be consuming large quantities of saturated fats. And, provided you don’t eat refried beans at every meal, weight gain also shouldn’t be a particular concern.


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Prepared from immature soy beans steamed or boiled in their pods, edamame is a Japanese dish that’s achieved world-wide popularity. Although not a fat-free food – one cup of edamame contains around 8 grams of fat – most of the fat in edamame is monounsaturated and polyunsaturated.


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What’s nicer than freshly-made mayonnaise! And perhaps its delicious taste and comforting texture is no surprise, given that fat makes up three-quarters of the typical serving. However, most of its fats are unsaturated and so generally regarded as an acceptable part of a healthy diet when consumed in moderation.


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Another oily fish, mackerel is necessarily considered a higher-fat food. However, although fats make up around 25 grams of each 100 gram portion, these include high levels of heart-protecting omega-3 oils. Moreover, the American Heart Association recommends consuming at least two portions of oily fish, such as mackerel, each week.

Grilled chicken

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Grilling chicken, especially if you first remove the skin, is one of the healthiest ways of eating it. Although not fat-free, it contains very low levels of saturated fat and is thought to help keep cholesterol levels in check. It’s also a very valuable source of protein, especially for anyone looking to build or retain muscle mass without adding additional fat.

Unpeeled zucchini

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Despite what can sometimes seem like a fatty texture, zucchini – even when unpeeled – are not a concern, even if you’re following a low-fat diet. They’re not fat-free but neither will they make you put on weight – at least assuming that you don’t eat significant quantities of the deep-fried version.

Kidney beans

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Like peas, kidney beans are an example of a vegetable that contains fat. For each 100 grams of kidney beans, you can expect to eat around 1 gram of fat – and their high levels of plant protein make them an excellent choice for anyone looking to lose or maintain weight. Just watch out that you don’t significantly boost their fat content if you choose to eat them refried.

Lean ground beef

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Although red meat is rightly regarded as higher in fat than poultry, lean ground beef is not a bad choice if eaten occasionally. To be on the safe side, opt for the lowest fat percentage. This is typically 5%. Any lower than this and the meat will lack both flavor and moisture.

Avocado oils

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Although there’s little better than the fruit itself, avocado oil is also a valuable potential addition to your diet. High in heart-healthy oleic acid, it also contains plenty of monounsaturated fat (which is thought to help lower bad cholesterol) and high levels of vitamin E (which helps “mop up” bad fats).


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Believe it or not, corn has one of the highest fat percentages of any vegetable. Admittedly, set it against a bar of chocolate or a glass of milk, and it wouldn’t stack up. However, the relatively low levels of polyunsaturated and monosaturated fats found in sweetcorn make it a satisfying food to eat.