There are healthy and unhealthy sources of dietary fat. Foods highest in fat include unhealthy options such as pizza, butter, processed meats, and more. However, there are healthy high fat options such as avocado, nuts, or salmon.
What Foods Are Highest in Fat? A Guide to Healthy and Unhealthy Fats

Understanding Dietary Fats
Types of Dietary Fats
Dietary fats tend to get a bad rap – but they’re actually an essential part of a balanced diet. The key lies in understanding the different types of fats, how they affect your health, and how they should be prioritised in your diet. And of course, managing the quantity of any dietary component is crucial.
Saturated fats, found in dairy foods like cream and butter, and fatty meats like bacon and beef, can raise cholesterol levels when consumed in relatively large amounts.
Unsaturated fats, on the other hand, are the ‘good fats’ found in foods like avocados, nuts, and fish that are known to support heart health.
Then there’s the worst of the bunch – trans fats – artificially made fats that should be avoided when possible as they’ve been shown to increase levels of bad cholesterol and lower the good kind in the body.
The Role of Fats in the Body
Despite their importance, fats have been misunderstood for years, leading many to think that all fats are bad.
The truth? It’s not about cutting fat entirely but choosing the right kinds. Healthy fats, like those found in olive oil or salmon, can fuel your body while supporting brain function and heart health.
High-Fat Foods to Include in Your Diet
Healthy Fat Foods
Incorporating healthy fats into your diet doesn’t have to be difficult, and many of these healthy fat food choices taste great. Nuts and seeds like almonds, walnuts, and chia seeds are nutrient-packed options that provide heart-healthy omega-3 fatty acids, as well as fibre and protein.
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3s, polyunsaturated fats which support heart and blood vessel health. Plant-based oils, like olive oil and avocado oil, are staples for cooking or drizzling over salads, offering monounsaturated fats that can reduce bad cholesterol levels.
Avocados are another favourite, loaded with healthy fats plus other nutrients, that make them perfect for toast or guacamole.
Foods That Have Healthy Fats
Including these foods in your diet can help improve energy levels, enhance brain function, and support heart health.
For easy recipes, try tossing walnuts and chia seeds into oatmeal or smoothies for a nutrient boost. Drizzle olive oil over roasted vegetables or use it as a base for a zesty salad dressing.
A simple snack of avocado slices with a sprinkle of sea salt or paired with whole-grain crackers is satisfying and full of healthy fats. For a sweet treat, enjoy a square or two of dark chocolate alongside a handful of almonds.

FBX Fat Absorber
Foods High in Saturated Fat to Consume Mindfully
Common Sources of Saturated Fats
Saturated fats are found in many common foods, and while they aren’t inherently bad, it’s important to consume them in moderation.
Red meat, such as beef and lamb, is a primary source of saturated fat, as are full-fat dairy products like cheese, cream, and whole milk. The Heart Foundation recommends limiting eating red meat to 1-3 times per week and choosing unflavoured milk, yoghurt and cheese options.
Butter, often used in cooking or baking, is also high in saturated fats. While these foods can be part of a balanced diet, regularly eating them in large quantities is not recommended. FBX Fat Absorber can help reduce how much of that fat is absorbed into your body.
Balancing Saturated Fats in Your Diet
Australian health guidance recommends limiting saturated fats to less than 10% of your daily caloric intake. This means being mindful of portion sizes and balancing meals with healthier fats, like those from olive oil, nuts, and avocados.
When cooking, consider swapping butter for plant-based oils, like avocado or olive oil, which are rich in unsaturated fats.
Choosing lean cuts of meat and opting for low-fat or fat-free dairy products can also help reduce your saturated fat intake.
High Fat Foods to Limit
Trans Fats and Processed Foods
Trans fats are the most harmful type of dietary fat and should be avoided as much as possible. These fats are created through a process called hydrogenation, which turns liquid oils into solid fats to extend shelf life.
They are commonly found in fried foods, commercially-made baked goods like pastries and cookies, margarine, and processed snacks such as chips and microwave popcorn. The Heart Foundation recommends eating less of these types of foods.
How to Spot Hidden Fats in Packaged Foods
Processed foods can often hide unhealthy fats under confusing marketing claims like ‘low-fat’. While these labels may seem appealing, they don't always tell the full story.
To avoid hidden fats, always read the ingredient list carefully and look for terms like ‘partially hydrogenated oils,’ which indicate the presence of trans fats.
Additionally, check the nutrition facts panel for the total fat, saturated fat, and trans-fat content.
The Takeaway
Understanding the difference between healthy and unhealthy fats is key to making smart dietary choices. By prioritising nutrient-rich sources of unsaturated fats and consuming saturated fats in moderation, you can create a balanced diet that fuels your body.
Remember, it’s not just about reducing fat but choosing the right types to benefit your energy, cell function, and heart health.
So, when you’ve overindulged in unhealthy trans or saturated fats, taking a supplement like FBX Fat Absorber can help reduce your dietary fat absorption. Be sure to explore this option when looking to reduce your dietary fat absorption!
For additional support in maintaining a healthy lifestyle, explore FBX’s range of supplements here!
Frequently Asked Questions
What are good fat foods?
Healthy fat foods include options rich in unsaturated fats, such as avocados, nuts and seeds (like almonds, walnuts, and chia seeds), fatty fish (like salmon and mackerel), olive oil, and even dark chocolate.
Are all high-fat foods unhealthy?
Not all high-fat foods are unhealthy. While processed foods high in trans fats should be avoided, many natural high-fat foods, like nuts, avocados, and fatty fish, are packed with essential nutrients and healthy fats that benefit the body.