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View All Posts - Diet

7 High Fat Foods to Keep in Your Kitchen

Because fat was once demonized decades ago, the fat content of otherwise nutritious food has been cut and replaced with unhealthy sugar and refined carbs – which are actually far more harmful to your health than fats.

The good news is that fats are finally getting their good reputations back. Here are some of the best foods that are high in fat – as well as other nutritional value.


Unless you’ve been living under a rock, you’re aware of the avocado’s1 current popularity. Chances are that you don’t actually know why it’s so popular (aside from its taste) – and most other people don’t either.

The facts are this. The avocado’s rich fat content makes it capable of absorbing vitamins and minerals, allowing you to maximize the nutritional benefits of other foods. It also contains various anti-inflammatory properties, which is great news for those with stiff or arthritic joints, as well as reducing the risks of certain cancers.

Because of its high fat content – monounsaturated fat in particular, avocado can lower LDL cholesterol. Mono- and poly-unsaturated fats both reduce the risk of heart disease.

Avocados are also high in fiber, which helps with weight loss.


The yolk2 itself is what contains a high amount of calories and fat, which is why many people prefer egg whites without the yolk. Egg whites contain a lot of nutritional value, such as protein, vitamin B2, and selenium, as well as low amounts of fat and cholesterol. The majority of an egg’s fat is in the yolk. The fat content is mostly unsaturated, heart healthy fat though, and good for your diet.

Fatty Fish

Sure, the name sounds a little gross, but this type of fish, which includes, tuna, salmon, sardines, and mackerel, are beneficial for your health. They are great sources of omega-3 fatty acids, which are beneficial to heart health. Fatty fish3 (also known as “oily fish”) can also prevent rheumatoid arthritis, alcohol-related dementia, and prevent certain kinds of cancers.

Dark Chocolate

Dark chocolate4 has about the same amounts of unsaturated and saturated fats. Unsaturated fats (in this case, monounsaturated) is good for you because it can lower bad cholesterol. Saturated fat is even being found to not be as harmful as it once was.

The biggest benefit to be gained by dark chocolate (not white chocolate, not milk chocolate, but DARK chocolate) comes from flavonoids. These are nutrients that act as antioxidants, which protect cells from free radicals, such as cigarette smoke. The flavonoids in dark chocolate are specifically called flavanols. In addition to acting as antioxidants, they can also lower blood pressure, improve blood flow, and decrease your risk of blood clots.


Nuts5 are high in healthy unsaturated fats but they’re also high in calories. Walnuts contain a high amount of omega-3 fatty acids, which are good for heart health. Nuts with similar health benefits are almonds, macadamia nuts, hazelnuts, and pecans. The benefits from these nuts are only available in raw nuts – they can’t be salted or covered in chocolate or what have you. Nuts are also high in fiber, which is great if you’re trying to lose weight and will also help prevent you from over eating.

Extra Virgin Olive Oil

Extra Virgin Olive Oil is high in monounsaturated fat, as well as vitamins E and K. Its antioxidant properties can fight cellular inflammation, lower bad cholesterol, and improve heart health. Such cardiovascular diseases that may be avoided by consuming olive oil are hypertension, stroke, and high cholesterol.

Naturally, olives are also beneficial high fat foods, as the oil is a product of olives!


Full fat yogurt is actually highly beneficial to your health for multiple reasons. For one obvious reason, it is high in calcium, like most dairy products are. Yogurt also contains lactoferrin, which is a protein that sustains bone life and like calcium, promotes strong bones.

Yogurt has probiotic components that are beneficial in multiple ways. Probiotic cultures can improve the immune system, prevent certain ulcers, and keep your digestive system healthy.

It’s understandable if you’re wary of full-fat foods. It’s second nature to go for the low or non-fat versions of food instead. Just remember than in order to compensate for the lack of taste that removing fat causes, these foods are just loaded with carbs that cause obesity and sickness. Reach for a full fat option instead.