By now you’ve probably gotten the message: dietary fat is not the enemy. When you reach for low-fat salad dressing or fat-free snack foods, you’re not doing your health or waistline any favors. “We’ve focused on fat reduction for 40 years, and it’s sent us in exactly the wrong direction in terms of obesity and diabetes,” says Dr. David Ludwig, a professor of nutrition at Harvard School of Public Health.
So which high-fat foods should be packing your plate? Start with nuts and vegetable oils, says Dr. Lydia Bazzano, a professor of nutrition at Tulane University.
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Bazzano has coauthored several studies that found ditching carbs—rather than fat—is a healthier way to control appetite, lose weight and improve risk factors for heart disease. She says there’s still not a ton of good research looking at the health impacts of specific fat-rich foods.