Why eat fat

• If you've ever tried a low-fat diet, you probably found that it left you feeling hungry a good deal of the time. Because fat passes through the stomach more slowly than carbohydrates or sugar, it keeps you feeling full longer. This could be a great boost if you're trying to get through your day on fewer calories. But saturated fats are bad for us. They lead to high cholesterol levels, high blood pressure and other health problems. Mono- and polyunsaturated fats, however, have beneficial effects for the heart and brain.
  
  

Vegetable Oils

• Olive, peanut and canola oils are excellent sources of monounsaturated fat. Any of these oils can be used for sautéing, but many chefs prefer peanut oil for high-heat cooking. Choose olive oil for salad and in place of butter on bread. For baking sweets, use canola oil for its mild flavor.
  
  

Avocado

• You can do more than make guacamole with avocado. Use it on sandwiches instead of mayo or on a hamburger instead of cheese. Make a dairy-free Mexican pizza by layering avocado, salsa and fresh chopped vegetables on pizza crust or pita bread. If you're on the go, simply slice an avocado into two halves, sprinkle with seasoning, then eat it right out of its skin. Avocado is also great in salad.
  
  

Nuts

• Almonds, pecans, pumpkin seeds and other nuts and seeds are nature's ready-made fast food. Grab a handful with some raisins or dried cranberries for a satisfying snack or quick breakfast. Walnuts and flaxseeds are also rich in omega-3 fatty acids, believed to benefit the brain as well as the heart.
  
  

Salmon

• Cold-water fish such as salmon, herring and sardines are rich in omega-3 fatty acids. Grocer magazine cites research claiming that regular consumption of salmon promotes an array of health benefits beyond a healthy heart: reduction of PMS symptoms, alleviation of depression, improved cognitive development in children and improved insulin function in diabetics.
  
  

Coconut

• Technically, coconut is high in saturated fat. However, these fats are medium-chain fatty acids that do not raise cholesterol and may also carry their own health benefits, according to Vegetarian Times. Spread coconut butter on bread with jelly or blend into smoothies. It can also be eaten alone for a delicious mini-dessert. Do be careful, though; coconut butter contains about 100 calories per tablespoon.