When most people hear the word “fat,” they assume that it has a negative connotation. While this is often true, there are times when it means the opposite. We have been taught for years that it is unhealthy to consume foods that contain fat. Not all fat is the same, so this is a very loaded statement. If you are wondering what type of fatty foods are perfectly okay to include in your diet, you have come to the right place.

Many people don’t know this, but avocados are loaded with fat. Unlike most vegetables, they have a pretty high fat content. This does not mean they should be avoided since they contain monounsaturated fats, which are great at keeping cholesterol levels in the normal range. Mash avocado and use it as a sandwich spread. This is just as tasty and rich as adding mayonnaise, but it contains healthy fats instead of bad ones.

The people over on the Good Fats Blog (www.goodfats101.com) suggest fish as a great way to add some of that much needed good fat to your diet. Now this doesn’t mean to run out and try to get your hands on any type of fish that is available. They say it is best to look for fish that contains high levels of omega-9 and omega-3.

Salmon and tuna are two of the most popular fish that contain a decent amount of fat.

The oils you use when you are cooking can make a big difference to your health. You should focus on those that are not loaded with cholesterol and saturated fat. Olive oil, canola oil and sesame oil are all great to use when you are trying to stay on the healthy side. Safflower oil is not as popular as the others that were mentioned, but it is a good fat nonetheless.

One food that is extremely high in protein, but contains saturated fat is the egg. Many people try eating just the whites, but this means that you are eliminating a lot of what makes eggs a pretty healthy food. There are five grams of fat in each egg that you eat, and only one and half of these grams are saturated. This means that you can feel free to indulge in an egg every once in a while without feeling like you are putting your health in jeopardy.

Olive oil is full of fat, but it is definitely one of the best choices when you are reaching for something to add flavor to your food. The flavor is very distinct and it can add richness and flavor to soups, stews, pasta and sauces. According to the people over at Self (www.self.com), cooking with heart-healthy olive oil and using it for salad dressing may cut stroke risk. That should be more than enough reason for you to pick up a bottle.

Nuts are a source of fat that people don’t think of very often. People think of them as a healthy snack option, which they are, but many eaters do not realize the amount of fat that is contained in nuts. The good thing is that all of the fats contained in nuts are plant-based. These types of fat will reduce your risk of developing heart disease later on in life. Chow down to your heart’s content, but make sure not to eat the ones that contain a lot of salt. That would open up an entirely new can of worms.

Speaking of nuts, eating butter that is made of nuts is another great way to implement healthy fats into your diet. Everyone knows about peanut butter, but there are butters made from other nuts like cashews and almonds. You have to very careful since these butters are often loaded with sugar and salt. Try your best to find all-natural varieties.

There is so much talk about fats that it can be very hard to believe that some of them are actually good for you. Adding all of these foods to your diet is a great way to add good fat while adding loads of nutrients. While you should stay away from saturated and trans fats, there is nothing wrong with eating these.