Sure, fat can make you gain weight and contribute to chronic diseases like heart disease, cancer and stroke. But not all fats were created equal. In fact, as you've probably heard, certain types of fat are actually good for your health.
you need fat to aid in the absorption of fat-soluble vitamins, including vitamins A, E, D and K. The key is focusing on the good fats (monounsaturated and polyunsaturated) and eliminating the bad fats (trans and saturated fats) Here are some examples,

Avocados:  most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol.

Eggs: One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.


Olive Oil: A recent study published in Neurology found that cooking with heart-healthy olive oil and using it for salad dressing may cut stroke risk.

Nuts: Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes and have a reduced risk of heart disease to boot.

Fatty Fish: Oily fish such as salmon, tuna, sardines, mackerel and trout are full of omega-3 fatty acids -- good fats, unlike the bad saturated fat you find in most meats.