Which Foods Are High In Fat?

By Mosh

Start Losing Weight

5 min read

Medically reviewed by:

Dr Paul Goodridge

Key Takeaways

Foods such as nuts, seeds and fatty fish contain healthy fats which when consumed in moderation can provide various health benefits. On the other hand, fried and processed foods contain unhealthy fats which can contribute to health problems and thus should be limited. To know more about the kind of foods you should consume to reach your weight loss goals, seek advice from a medical professional.

We tend to think of fat as something that should be avoided at all costs, and we often try to determine which foods are high in fat. The truth is there are many types of fat, including healthy fats.[1] There are many foods that are high in fat, including some that might surprise you.

Of course, not all fats are created equal. For example, did you know that avocados are actually quite high in good fat? Other fatty foods include coconuts, nuts, seeds, peanut butter, and olive oil, which can be bad if consumed too much. Dairy products like milk, cheese, and yoghurt also contain a fair amount of fat.[2] It’s important to make sure you’re getting the right kind of fat in your diet.

Understanding which foods are high in fat is crucial to making informed food choices and ensuring your diet remains balanced. Mosh is here to help. Our AHPRA-registered doctors can give you personalised advice when it comes to your health and weight loss needs.

Let’s talk about how fat affects the body, healthy fats, and which fatty foods to avoid.

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How do high fat foods affect the body?

There are a few different ways in which high-fat foods can affect the body. Mainly, unsaturated and trans fats should be consumed sparingly.

High amounts of dietary fat can increase the risk of obesity and other health-related problems. High-fat foods to avoid tend to be high in calories, and when people consume too many calories, they start gaining weight, possibly leading to a variety of health problems such as heart disease, diabetes, and joint problems.[3]

Another way that high-fat foods can affect the body is by increasing the level of cholesterol in the blood. Cholesterol is a type of fat that is needed for many bodily functions, but eating too much of foods that are high in fat and cholesterol can be harmful.[4]

If cholesterol levels are too high in the blood, it can start to build up on the walls of the arteries, narrowing them and reducing blow flow. This can eventually lead to a heart attack or stroke.[5]

When considering which foods are high in fat, you can also look into how to exercise to lose weight and cut out food with high fats and cholesterol. By doing so, you can maintain good heart health and keep your weight in check. Talk to your doctor about how to lose fat to see which method would best suit your needs.

Additionally, while certain high-fat foods can have some benefits, high consumption can still pose some serious risks to the body. It’s important to seek medical advice on moderate fat consumption and a diet that is healthy and balanced.[6]

With AHPRA-registered doctors, Mosh is the right platform to turn to if you’re seeking advice on which food for weight loss is good. Answer our short quiz to get started. This will ask you for information about your unique circumstances, such as your age, weight, height, and goals, thus helping our Mosh doctors formulate a more personalised assessment before discussing your concerns with you.

What are healthy fats?

Choosing healthy fats is essential to our health and well-being as they are a source of energy,[7] and it’s good to evaluate if they are present in our diets. They include omega-3 fatty acids, which are found in fish and other seafood,[8] and monounsaturated and polyunsaturated fats, which are found in plant oils.[9]

Healthy fats are beneficial in many ways. They help support cell growth by being a great source of energy for growing and repairing cells. With that advantage, good fat foods protect us against chronic diseases such as heart disease, stroke, and cancer.[10]

Checking which foods are high in fat also plays a role in brain health and development, as foods with these types of fats are necessary for the absorption of certain vitamins and minerals.[11]

Consuming foods with DHA can also be helpful for the eyes, as DHA is a type of omega-3 fatty acid linked to potential health benefits for the retina.[12]

To make sure you’re getting enough healthy fats in your diet or whenever you’re trying to know more about how to lose weight, consider talking to your doctor about incorporating the following into your diet:

Fish, which is a good source of omega-3 fatty acids;
Plant oils, such as olive oil, which are rich in monounsaturated fat that you can add to salads and other dishes; and
Nuts and chia seeds.

Mosh understands this, and our Australian doctors can help you achieve more with a healthy diet and regular exercise. Consider answering our short quiz. If treatment is necessary for your situation, a doctor will reach out via text, call, or video chat to discuss your options. Your doctor may recommend medical, over-the-counter, or diet coaching solutions, depending on your needs.

What type of fatty foods should I avoid?

When determining which foods are high in fat, there are many types of fatty foods that you can avoid, especially those containing saturated fats, trans fats, and cholesterol.[13]

While saturated fats are found in animal products such as butter, lard, and fatty cuts of meat,[14] trans fats are found in processed foods such as margarine and some types of cooking oil.[15] Meanwhile, dietary cholesterol is found in food like egg yolks, liver, and kidneys, although these are okay in small amounts.[16]

There’s a chance that you can avoid too much consumption of bad fats. You can achieve so by doing the following:[17]

Checking the labels at the back of food products and comparing them with others to see which ones have less saturated and trans fat
Opting for grilled or steamed food to lessen the usage of oil;
Monitoring your oil usage with measurement tools; and
Using alternative dairy products that have less fat or ones that say ‘reduced fat’.

To have a better look at which foods are high in unsaturated fats, trans fats, and cholesterol, how you can avoid these types of foods, and whichever treatment or routine you can try, it’s always best to seek recommendations from a doctor.

Seek Mosh for clear, personalised advice on your health.

Some of the important health benefits associated with consuming healthy fats include helping maintain a healthy weight and blood glucose levels. Fat also helps to regulate levels of cholesterol and can reduce inflammation in the body.

When it comes to making healthy choices, it’s important to have a doctor’s guidance. If you are looking up the best way to lose weight, but you’re not sure where to get started, turn to Mosh, where we also help other men with topics such as stress management, how to increase libido, what causes hair loss, and more.

If a doctor deems it necessary, you can access evidence-based weight loss programs suited to your unique needs. You can also take advantage of consultations with your doctor in order to track your progress.

Consult a Mosh doctor today.