Fat in food has gotten an unfair reputation as a belly-bulging demon that can wreck your diet and cause you to gain weight.But the truth is, we need some fatin our diets to survive. The proper amount of the right kind of fatcan fuel your body and help feed your brain. Manystudies have shown that people who eat more fat don't get more fat, nor do they have higher rates of other health problems like cancer or heart disease.It's true that fat packs a punch: it's got more energy, calorie for calorie, than carbohydrates or proteins do, which means a little bit can go a long way.But you probably don't need to track how much fat you're eating every day.Incorporating healthy fat into a diet can help people stay full, survive harsh conditions, and perhaps even live longer than their peers. One2016 studyfollowed more than 126,200 men and women for more than 30 years, and found that those who ate more healthy, unsaturated fat and less carbs were less likely to die from all causes.One of the main reasons we need to eat fat is because it provides some essential fatty acids that our bodies can't produce on their own.That's not an excuse to slather a layer of heavy lard onto everything you eat. The kinds of fats we consume make a big difference.Researchers have discovered that replacing just 5% of a person's saturated fat intake with healthier polyunsaturated fats and monounsaturated fats is associated with a roughly 13% to 27% reduction in mortality.Eating the right kinds of fats, however, can help keep your body satiated, protect your cells, andkeep your heart healthy. Here are some prime examples of foods with the best fats that you could probably be eating more of:SEE ALSO:There's a big difference between good and bad fat ' here's how to pick the best heart-healthy fatsWhole eggsEggs are a great fatty addition to your diet because the dietary cholesterol (that's the term for the kind of cholesterol you eat) in themdoesn't have much effect on your blood cholesterol (the kind your doctor measures).In fact, eggs can help regulate how cholesterol is absorbed in the bodybecause of their high concentrations of phospholipids: special kinds of fats that can also help control inflammation.Eggs also contain lutein and zeaxanthin, whichmay help keep our eyes healthy.Plus, eggs are a great protein source, which means you'll stay fuller for longer after an eggy meal.They also deliveromega-3 fatty acids, which are some of the essential fats the body can't produce on its own. (But there is not nearly as much omega-3 in eggs as there is in fish.)For people with Type 2 diabetes, it's possible that eating eggs could increase the risk of developing heart disease, but more research on that is needed.If you're otherwise healthy, go ahead and get that omeletteand don't bother with the egg-white substitution.OatmealMost people don't think of oatmeal as a fat-rich food, but part of the reason the breakfast keeps people full is that it's loaded with more fat than most other grainsmostly the good polyunsaturated and monounsaturated kinds.Oats are also a great way to get more amino acids, as well as vitamins and minerals like B6 and iron. That's all in addition to the protein and calcium oats are known to deliver.SpirulinaSpirulina is an ancient type of blue-greensea algae that has developed a cult following as a "superfood." It's often added to smoothies as a dark green powder.The algae was a source of sustenance long before the age of blenders: The Aztecs dried and ate it in Mexico as early as the 1600s.The cyanobacteria is rich in protein and iron, and also boasts a punch of amino acids and fat.Just two tablespoons of spirulina have a gram of fat. That's not nearly as much fat as an egg or piece of meat contains, but it's impressive for a piece of seaweed.But be careful where you get your algae fromthe National Institutes of Health warns that some contaminated spirulina can cause liver damage and harbor toxic metals and bacteria.See the rest of the story at Business Insider
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