Which foods are high in dietary fat?

November 20, 2025 •

4 min read

According to the NHS, a small amount of fat is an essential part of a healthy, balanced diet, but eating too much, especially saturated fat, can raise cholesterol. This guide will help you understand which foods are high in dietary fat and how to make healthier choices.

Quick Summary

This article explores various food sources high in dietary fat, differentiating between healthy unsaturated fats like those in fish and avocados, and less healthy saturated and trans fats found in processed foods. It provides examples, health impacts, and guidance for balanced fat consumption.

Key Points

Healthy fats: Unsaturated fats from foods like avocados, nuts, seeds, and olive oil are beneficial for heart health.
Unhealthy fats: Saturated fats in fatty meats and full-fat dairy, along with artificial trans fats, should be limited or avoided.
Omega-3s: Fatty fish such as salmon and sardines are excellent sources of essential omega-3 fatty acids.
Prioritize whole foods: Focus on getting fats from natural, unprocessed sources like fruits, fish, and nuts.
Mindful moderation: All fats are calorie-dense, so controlling portion sizes is important even for healthy options.
Swap for health: Replace saturated fats (e.g., butter) with unsaturated fats (e.g., olive oil) in cooking.
Read labels: Check food labels for saturated and trans fat content to make informed decisions.

The Importance of Dietary Fat

Dietary fat is a crucial macronutrient that provides energy, supports cell growth, protects organs, and helps the body absorb vital vitamins (A, D, E, and K). Not all fats are created equal, however, and understanding the differences is key to maintaining a balanced diet. Fats are categorized into four main types: saturated, trans, monounsaturated, and polyunsaturated. Replacing saturated and trans fats with healthier unsaturated options can improve heart health and lower cholesterol levels.

Sources of Healthy Unsaturated Fats

Unsaturated fats are typically liquid at room temperature and are considered beneficial for heart health when consumed in moderation. They can lower LDL ('bad') cholesterol and increase HDL ('good') cholesterol.

Monounsaturated Fats

These fats have a protective effect on the heart and can be found in several plant-based foods.

Avocados are rich in monounsaturated fat, particularly oleic acid.
Olive oil, especially extra virgin, is a key source in the Mediterranean diet.
Nuts like almonds, cashews, and peanuts are good sources.
Seeds such as pumpkin and sesame seeds also contain these fats.

Polyunsaturated Fats

These are essential fatty acids the body cannot produce.

Fatty fish like salmon and mackerel are high in omega-3 fatty acids.
Walnuts provide plant-based omega-3s.
Flaxseeds and chia seeds are known for their omega-3 content.
Vegetable oils including corn and sunflower oil are high in omega-6 fatty acids.

Sources of Saturated and Trans Fats

Health organizations recommend limiting saturated fat intake to manage cholesterol and heart disease risk. Trans fats, which are artificial, should be avoided entirely.

Saturated Fats

These are found in animal and some plant products.

Fatty cuts of meat such as beef and pork are high in saturated fat.
Full-fat dairy like cheese and butter are sources.
Tropical oils including coconut and palm oil are high in saturated fats.
Processed meats like sausages also contain saturated fat.

Trans Fats

Artificial trans fats are created through hydrogenation and are often in processed foods, although the FDA is working to remove them.

Commercially baked goods like pastries can contain trans fats.
Fried fast food often uses partially hydrogenated oils.
Certain snack foods like crackers may contain trans fats.

A Comparison of High-Fat Food Sources


Food Source	Dominant Fat Type	Health Profile	Common Uses
Avocados	Monounsaturated	High in healthy fats, fiber, and potassium. Associated with improved cholesterol profiles.	Salads, toasts, dips, smoothies
Salmon	Polyunsaturated (Omega-3)	Excellent source of essential omega-3s, which benefit heart and brain health.	Grilled, baked, or canned in sandwiches
Olive Oil	Monounsaturated	Heart-protective and anti-inflammatory properties, especially extra virgin olive oil.	Salad dressings, sautéing, roasting vegetables
Cheese (Hard)	Saturated	High in saturated fat, but also rich in protein, calcium, and B12. Moderation is key.	Grated over pasta, on sandwiches, in platters
Fatty Meats	Saturated	Can increase bad cholesterol. Opt for leaner cuts or limit intake to reduce saturated fat.	Roasts, burgers, sausages
Dark Chocolate (70%+)	Saturated and others	Contains antioxidants and fiber, but also high in fat and calories. Consume in moderation.	Snacking, baking

Incorporating Healthy Fats into Your Diet

Focus on choosing healthy fat sources in moderation. Replace saturated fats like butter with unsaturated fats such as olive oil for cooking. Add avocados to meals or snack on nuts to increase healthy monounsaturated fat intake. Prioritize unsaturated fats from whole foods like nuts, seeds, and fatty fish, and limit saturated and trans fats from processed items. The American Heart Association's guide on dietary fats provides further information on healthy eating patterns.

Conclusion: Mindful Consumption is Key

Identifying high-fat foods is essential for informed dietary choices. Healthy fats from sources like fish, nuts, seeds, and avocados offer health benefits, while excessive saturated and trans fats pose risks. Prioritizing high-quality, unsaturated fats and limiting processed sources contributes to a balanced, heart-healthy diet. Reading labels and making conscious swaps are effective strategies for managing fat intake and improving well-being.

How to Manage Your Fat Intake

Prioritize unsaturated fats: Focus on sources like avocados, nuts, seeds, and olive oil for heart health.
Limit saturated fat: Reduce intake of fatty meats, full-fat dairy, and tropical oils.
Avoid trans fats: Steer clear of partially hydrogenated oils often found in processed and fried foods.
Practice moderation: Even healthy fats are high in calories, so portion control is important for weight management.
Read food labels: Use nutrition labels to compare similar foods and choose those lower in saturated and trans fats.

Final Recommendations

Making small, consistent changes significantly impacts your diet. Swap unhealthy fats for healthy ones rather than replacing fat with refined carbohydrates. Choose plain full-fat yogurt over sugary low-fat versions, or opt for avocado on toast instead of butter. A balanced diet with a variety of fruits, vegetables, whole grains, and healthy protein and fat sources is best for long-term health.

A Quick Reference List

Healthy High-Fat Foods: Avocados, fatty fish (salmon, mackerel), nuts (almonds, walnuts), seeds (chia, flax), extra virgin olive oil, dark chocolate, eggs, full-fat yogurt.
Unhealthy High-Fat Foods (to Limit): Fatty cuts of meat, butter, hard cheese, processed meats, most commercially fried food, baked goods, coconut oil, palm oil.

Frequently Asked Questions

Saturated fats are typically solid at room temperature and found in animal products and some tropical oils, while unsaturated fats are liquid at room temperature and found in plant foods and fish. Unsaturated fats, such as monounsaturated and polyunsaturated, are considered healthier for the heart.

No, not all high-fat foods are bad. The type of fat is what's most important. Foods with healthy unsaturated fats, like avocados and nuts, offer many health benefits, while foods with high saturated or trans fat content should be limited.

Yes, incorporating high-fat foods can be part of a healthy diet. The key is to choose healthy sources, such as fatty fish, nuts, and olive oil, and practice moderation due to their high calorie density.

Almonds, walnuts, cashews, and macadamia nuts are all excellent sources of healthy monounsaturated and polyunsaturated fats.

Full-fat yogurt can be a nutritious food, providing healthy fats, protein, and probiotics. Choosing plain, full-fat versions with minimal added sugar is often a better choice than lower-fat, sugary alternatives.

High-fat foods to limit include fatty cuts of red and processed meats, fried fast food, butter, hard cheeses, and commercially baked goods, which are often high in saturated or trans fats.

Consuming more calories than you burn, from any source, leads to weight gain. While fats are more calorie-dense than protein or carbs, eating healthy fats in moderation as part of a balanced diet does not automatically lead to weight gain.