When it comes to fat, it can be overwhelming to choose which ones to eat and avoid. However, not all fats have a negative impact on your health. In fact, some fats are essential to keep your body functioning properly.

Consuming foods high in good fats can help improve your cholesterol levels, aid in weight loss, reduce inflammation, and decrease the risk of many chronic diseases. Here are 10 foods high in good fats that you should include in your diet:.

1. Avocado

Avocado is a fruit that is loaded with monounsaturated and polyunsaturated fats. These fats can help reduce the risk of heart disease, lower LDL cholesterol, and benefit your brain function.

Avocado can be used in a variety of dishes, such as salads, smoothies, and sandwiches.

2. Nuts

Nuts are a great source of healthy fats. Almonds, pecans, walnuts, and hazelnuts are all high in monounsaturated and polyunsaturated fats. They also contain fiber, protein, vitamins, and minerals.

When combined with a balanced diet, nuts can help prevent chronic diseases, such as type 2 diabetes and heart disease.

3. Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These acids can help prevent heart disease, improve brain function, and reduce inflammation in the body.

Fatty fish can be baked, grilled, or pan-seared for a delicious and nutritious meal.

4. Seeds

Seeds, such as flaxseed, chia seeds, and pumpkin seeds, are also high in healthy fats. They are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that can help reduce the risk of heart disease and improve brain function.

Seeds can be added to smoothies, salads, or baked goods for an easy and nutritious boost.

5. Olive Oil

Olive oil is a staple in Mediterranean cuisine and a great source of monounsaturated fats. It has been linked to improved heart health, reduced inflammation, and lower blood pressure.

Olive oil can be used as a salad dressing, cooking oil, or dip for bread.

6. Coconut Oil

Coconut oil has been a popular health food in recent years and for good reason. It is high in medium-chain triglycerides (MCTs), a type of fat that can help boost weight loss, reduce inflammation, and improve brain function.

Coconut oil can be used for cooking, baking, or added to smoothies for a tropical flavor.

7. Dark Chocolate

Dark chocolate is not only delicious but also high in healthy fats. It contains monounsaturated and polyunsaturated fats, as well as antioxidants that can reduce the risk of heart disease.

Dark chocolate should be consumed in moderation as it is high in calories and sugar.

8. Soybeans

Soybeans are a great plant-based source of protein and healthy fats. They are high in polyunsaturated fats, such as omega-6 and omega-3, that can reduce inflammation in the body.

Soybeans can be roasted, boiled, or added to soups and stews for a nutritious and filling meal.

9. Dairy Products

Dairy products, such as cheese and yogurt, are high in healthy fats. They contain both saturated and unsaturated fats that can improve your cholesterol levels and reduce the risk of heart disease.

Opt for low-fat or fat-free dairy products to limit your intake of saturated fat.

10. Eggs

Eggs are a great source of protein and healthy fats. They contain monounsaturated and polyunsaturated fats, as well as choline, a nutrient that can improve brain function. Eggs can be boiled, fried, or added to salads for a quick and easy meal.

Adding foods high in good fats to your diet can have many health benefits. However, it is important to keep in mind portion sizes and balance your diet with a variety of nutrient-dense foods.

With a balanced diet and regular exercise, you can improve your overall health and reduce your risk of chronic diseases.