Fat is mostly popularly linked to health problems & weight issues. But did you know there are two kinds of fat found in food? The good fat protects your heart and support overall health and the bad fat that increases cholesterol and your risk of certain diseases. For years health experts have preached to eat low fat diets to lose weight, manage cholesterol, and prevent health problems. But the truth is that its not the fat but the kind of fat you eat that really matters. In fact, good fat is essential to physical and emotional health.

Here is a list of foods with good fat that are not only good for health but can also help you lose weight -

Eggs:  

Eggs are healthy but people often leave out the yolk because of its high cholesterol content. The yolk of the egg contains the good cholesterol that helps fight the bad cholesterol.  In fact, latest research has confirmed that moderate egg consumption is linked to improved heart health.  Besides, the yolk also contains choline, an important B vitamin that helps regulate the brain, nervous system and cardiovascular system. One egg has 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. Eggs are healthy, easily available and can be eaten for breakfast, lunch or dinner. Get an easy healthy omelette recipes.

Nuts:

Nuts are little powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Nuts contain high amount of mono-unsaturated fatty acids that are considered to be good fat for the body and helps in managing the level of cholesterol and even help in fighting the bad fat in your body. Add nuts to your daily diet for better health & weight loss.

Avocados:  

Avocados contain monounsaturated fats which is associated with helping enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 20 to 40 grams and one cup of avocado contains almost one third of your fat intake for a day, about 15 grams. So it's probably best to stick with eating just a half an avocado each day.

Olive Oil: 

Olive oil is heart-healthy, nutrition-boosting and flavor-enhancing plant oil. It is also a good source of Vitamin E, carotenoids, and polyphenolic compounds. A number of studies showed that when people substituted healthy fat-rich olive oil, they ate less food and either maintained their weight or lost weight. You can even use olive oil to make healthy salad dressing. Substitute the packaged dressing or mayonnaise with a teaspoon of olive oil, fresh lime, salt and pepper to taste.

Dark Chocolate:

Dark chocolate with high cocoa content is rich in antioxidants, flavonoids and minerals like copper and potassium. However, 1 bar of 162 gram contains 51 gram of total fat. So, to get the maximum benefit of weight management gets a bar of chocolate and split it with your friends. A couple of pieces will benefit you, but a whole bar will pack on the pounds!

Coconut: 

Coconut is a rich source of lauric acid which is a medium chain saturated fatty acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. Besides this, coconut is also high in fiber, manganese, copper, iron and selenium.  To get the benefit from coconut it is best to go for 2 to 3 slices of coconut as a snack.

If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats.