11 'Forbidden' High-Fat Foods Your Heart Secretly Loves

9. Full-Fat Yogurt (plain, fermented)

Plain, full-fat fermented yogurt delivers protein, probiotics and fat that help you feel full and satisfied. Unlike some sweetened low-fat products where sugar replaces fat, plain full-fat yogurt doesn’t necessarily worsen heart outcomes and can be part of a balanced eating pattern. Choose unsweetened varieties and add fresh fruit, nuts, or seeds for flavor and fiber. Greek yogurt gives extra protein and a thick texture, which works well in savory dips or as a base for fruit. If you’re watching total calories, stick to sensible servings (about ¾ to 1 cup). Also watch added sugars in flavored yogurts—those can negate the benefits. People with lactose intolerance can often tolerate fermented yogurts better, but listen to your body and adjust as needed.

10. Grass-Fed Butter (in moderation)

Research has noted modest differences in grass-fed butter—slightly higher omega-3s and conjugated linoleic acid compared with conventional butter—but butter remains a concentrated source of saturated fat. Use it as a flavoring rather than a primary fat. For everyday cooking and dressings, olive oil is a heart-friendlier choice; reserve a small pat of grass-fed butter to finish roasted vegetables or to flavor whole-grain toast without excess. Remember the American Heart Association guidance about saturated fat: small amounts of butter can fit into a varied, whole-food diet, but watch cumulative saturated fat across the day. If you swap butter for olive oil, nuts, or avocado in many recipes, you’ll keep the joy of rich flavors while improving overall fat quality.