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Think fat is the enemy? These are the high-fat foods a nutritionist actually wants you to eat

Baked avocado with smoked salmon and egg

Think fat is the enemy? These are the high-fat foods a nutritionist actually wants you to eat

Jo Williams

Published: October 22, 2026 at 11:31 AM

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Don't fall for the low-fat myths, there are more benefits than you may realise

Avocado on toast, a jammy egg, a spoonful of nut butter straight from the jar. If you've been avoiding these foods because of their fat content, it's time for a rethink.

For decades fat was cast as the villain. Supermarket shelves were full of low-fat yogurts, spreads and ready meals, and many of us learned to scan labels for the fat figure before anything else. As a nutritionist I still meet people who feel guilty about drizzling olive oil over their salad.

The truth is more nuanced. We need fat to absorb vitamins A, D, E and K, to make hormones and to keep our cells healthy. Fat also carries flavour and helps with satiety. What matters most is the type of fat and the food it comes in.

A quick guide to the different types of fat

Unsaturated fats are mostly found in plant foods and oily fish, and they're the ones to favour. They come in two main forms. Monounsaturated fats are found in olive oil, avocados and many nuts. Polyunsaturated fats include the omega-3s in oily fish, walnuts and seeds, which our bodies can't make, so we need to get them from food.

Saturated fats are found mainly in fatty and processed meat, butter, cream, cheese, pastries and coconut and palm oil. Eating too much can raise LDL (‘bad’) cholesterol. UK guidance says men should have no more than 30g of saturated fat a day and women no more than 20g.

Trans fats are the ones to keep to a minimum. They used to be found in processed foods but UK manufacturers have largely removed them. However, they can crop up in ultra processed food with a long shelf life.

We do know that foods aren't made of a single nutrient and judging a food by its fat content alone can be misleading. Many of the foods below are high in fat, yet the evidence suggests they're good for us. These are some of the high-fat foods a nutritionist would happily see on your plate.

8 high-fat foods a nutritionist wants you to eat

Avocado

Avocado is high in fat, mostly monounsaturated, and it also provides fibre, potassium and folate. A 30-year study of more than 110,000 adults, eating at least two servings of avocado a week (a serving being half an avocado) was linked with a 16% lower risk of cardiovascular disease than rarely or never eating it. Interestingly, swapping half a serving a day of butter, cheese or processed meat for avocado was linked with 16-22% lower risk.

How to enjoy it Beyond toast, try it blitzed into a dip/sauce, added to a smoothie or sliced over tacos or chilli. See our avocado recipes for easy lunches, salads and more.

Baked avocado with smoked salmon and egg

Extra-virgin olive oil

If one study changed how we think about fat, it was PREDIMED. Researchers in Spain assigned more than 7,400 people at high risk of heart disease to one of three diets: a Mediterranean diet with extra-virgin olive oil, a Mediterranean diet with mixed nuts or a control diet advising them to cut down on fat. Both Mediterranean groups had fewer major cardiovascular events than the reduced fat group. Extra-virgin olive oil is rich in monounsaturated fat and polyphenols which are where the benefits lie.

How to enjoy it Use it for everyday cooking and save your best bottle for drizzling over soups, salads and grilled veg. We've chosen 20 olive oil recipes that make it the star of the show, if you've got plenty to use.

Someone pouring olive oil over slices of semifreddo

Oily fish

Salmon, mackerel, sardines, trout and herring are some of our best sources of the long-chain omega-3 fats EPA and DHA. These support heart health and play a role in brain and eye health. The NHS recommends at least two portions of fish a week, one of which should be oily, yet most of us are not reaching this target.

How to enjoy it Tinned fish counts and is good value. Try sardines on toast with lemon and chilli, or mash smoked mackerel with yogurt or cream cheese for a simple pâté.

Two bowls of fattoush topped with salmon fillets

Nuts and nut butter

Nuts are rich in unsaturated fats, fibre, plant protein, vitamin E and magnesium. A large study found that eating around a handful (28g) a day was associated with a lower risk of coronary heart disease, cancer and death, with most of the benefits seen at around 20g a day. Peanuts were included in the research, which is good news for peanut butter fans.

The important word here is handful. Nuts are nutritious but energy dense, so a small portion is generally enough.

How to enjoy it Choose unsalted nuts where possible and look beyond the idea that they need to be a snack eaten straight from the packet. Sprinkle them over porridge, salads or yogurt. Choose a nut butter made from 100% nuts, without added sugar or palm oil. Swirl it through porridge or whisk it with soy, lime and ginger for a quick satay dressing.

West African Chicken Curry Recipe With Sweet Potato and Peanuts

Eggs

Eggs were avoided for years because of their cholesterol content. We now know that, for most people, the cholesterol in food has a smaller effect on blood cholesterol than saturated fat does. A study pooling data from more than 1.7 million people found that eating up to one egg a day was not associated with overall cardiovascular disease risk. Eggs are also an affordable source of protein, vitamin D, B12 and choline.

How to enjoy it Shakshuka for brunch, soft boiled eggs and soldiers, or a frittata to use up left-over veg.

A frying pan filled with a yellow frittata with red peppers and green peas

Seeds

Chia, flax and hemp seeds contain the plant omega-3 ALA, while pumpkin and sunflower seeds provide zinc, magnesium and vitamin E. They are an easy way to add healthy fats, texture and fibre to your meals.

How to enjoy it Toast a mixture of seeds with a little tamari/soy sauce and sprinkle them over salads and soups. Ground flaxseed also stirs easily into yogurt, porridge or overnight oats.

Smoothie bowl topped with strawberries, blueberries, oats and seeds

Cheese

This one surprises people. Cheese is high in saturated fat but it also provides protein, calcium, vitamin B12 and other nutrients. Portion size and frequency matter. For example, a small amount of mature cheddar grated over a meal, feta crumbled through a salad or cottage cheese with wholegrain toast. Also try to balance cheese with other foods rich in unsaturated fats such as nuts, seeds, avocado, olive oil and oily fish. Cheese is still salty and calorie dense, so it's not a free for all, but it can absolutely be part of a healthy diet.

How to enjoy it Choose strong-flavoured cheeses like mature cheddar, parmesan or feta (see our favourite feta recipes for ideas), where a little goes a long way.

Two butternut squash halves stuffed with feta, rice and sultanas

Full-fat natural yogurt

Many low-fat yogurts make up for lost flavour with added sugar. Full-fat natural or greek yogurt is creamy, satisfying and provides protein, calcium and, in live varieties, beneficial bacteria. It keeps you fuller than a sweetened low-fat pot and makes a versatile ingredient.

How to enjoy it Top it with berries and toasted nuts, swirl it through a curry, or mix it with garlic, lemon and herbs for a quick dip. We've got lots of yogurt recipes for more inspiration.

Vanilla Yogurt Cheesecake Recipe with Flapjack Crumble and Raspberries

So, should you stop worrying about fat?

Not quite. The message here isn't that all high-fat foods are healthy or that fat doesn't matter. Fat is energy dense, providing 9 calories per gram, regardless of whether it's saturated or unsaturated.

Rather than counting grams, look at your diet as a whole. Favour unsaturated fats from plants and fish, enjoy foods like cheese in sensible portions and keep heavily processed foods high in saturated fat for occasional treats. Most importantly, don't be afraid to enjoy that drizzle of olive oil.

More nutritionist guides

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Jo Williams

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