List of Foods That Are High in Lipids

Lipids are organic compounds not soluble in water. They include fats and oils, cholesterol and some other substances. In relation to diet, lipids are thought of as fats that add calories and impact weight and health. Lipids may originate from animals or plants, or be created synthetically. The National Institutes of Health states that some fat is essential for health.

Foods high in lipids, also known as fats, can vary in their composition and nutritional value. Here’s a list of common foods that are high in lipids:


Vegetable oils usually come from the seeds of the vegetable and most are high in monounsaturated or polyunsaturated fats. Marine oils are also lipids, and include cod liver oil and whale oil.

Various oils are high in lipids, including:

Olive oil

Coconut oil

Avocado oil

Canola oil

Sunflower oil

Soybean oil

Palm oil

Nuts and Seeds

Nuts and seeds contain excessive lipids but are regarded as health foods because they contain monounsaturated fats. Nuts also provide your body with vitamin E and zinc. 

Nuts and seeds are rich sources of healthy fats:





Chia seeds


Sunflower seeds

Pumpkin seeds

Fatty Fish

Some fish, such as salmon, mackerel and trout, are high in fats. Fish and fish oils provide omega-3 fatty acids thought to be necessary for heart health.

Certain types of fish are high in omega-3 fatty acids:








Avocado is a fruit known for its high healthy fat content.


Cheese is high in fat, with some varieties being higher in fat content than others. Examples include:

Cheddar cheese

Mozzarella cheese

Blue cheese

Swiss cheese

Feta cheese

Butter and Margarine

Both butter and margarine are high in lipids, although the composition differs:

Butter (from animal fat)

Margarine (from vegetable oils)

Fatty Meats

Pork, beef, poultry and poultry skins contain large amounts of lipids. The Cleveland Clinic suggests trimming visible fat from meats or purchasing leaner cuts. Some fish, such as salmon, mackerel and trout, are high in fats. Fish and fish oils provide omega-3 fatty acids thought to be necessary for heart health.

Some meats are naturally high in fat content:

Beef (particularly fatty cuts)

Pork (especially bacon and sausage)




Processed Foods

The University of Pennsylvania lists several packaged foods that contain trans fats and can lead to heart disease.  Margarine top the list. In order to avoid eating trans fats, you must read labels. Commercially produced and packaged foods often use trans fats since they are cheaper and do not readily spoil. Cake mixes, fast foods, canned soups, frozen casseroles and most baked goods from delis contain trans fats. If you make these foods at home, you will probably use butter or oils. The saturated fats in the butter or polyunsaturated fats in oils are better for you than the commercial trans fats.

Many processed and fried foods are high in unhealthy fats:

French fries

Potato chips

Fried chicken



Fast food burgers and sandwiches

Dairy Products

Several dairy products contain significant amounts of fat:

Whole milk


Ice cream

Yogurt (particularly full-fat varieties)


Dark chocolate and certain types of chocolate-based desserts are high in fat content.

While some of these foods contain healthy fats that can be beneficial in moderation, others, particularly those high in saturated and trans fats, should be consumed sparingly as part of a balanced diet to maintain overall health and prevent cardiovascular problems.


Originally posted 2024-01-28 02:28:57.

Pharm. Samuel Amadotor

Samuel Amadotor is an HND holder in Pharmacy, an expert in the field of natural health, fitness, functional movement and nutrition. He is passionate about helping people increase their performance in all areas of life Using food as medicine.

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