Can you ever think of the words fat and fitness going together hand in hand? Fat seems to be a word detested by anyone who wishes to stay fit. It is the nemesis of fitness. But truth be told, not all fats are bad. As a matter of fact, having some of the fats that have been declared healthy in your daily diet is essential and quiet beneficial. Saturated fats are the ones that are harmful, mono saturated or healthy fat helps to reduce the bad cholesterol in your body. These healthy fats are also important because they provide us with macro nutrients that aid in a number of body functions and give us energy. Here is a list of the healthy fats. Walnuts: This nut is popular but at one time was believed to be contributing to unhealthy fat. Now opinions have changed. This nut contains omega 3 fatty acids and helps reduce inflammation. It lowers bad cholesterols as well. It is a storehouse of minerals, fiber, protein, magnesium, vitamins and potassium to name a few. So next time you make some breakfast granola, don’t forget to put loads of walnuts into the oat mix. Olive oil: You must be wondering how oil can be healthy. But yes, olive oil is a hit in the world of healthy fats. It contains high amounts of mono saturated fats and it therefore can reduce bad cholesterol and prevent chances of you having heart related ailments, like artery blockage. Virgin or first pressed olive oil contains many minerals and vitamins which are essential for your body. So, happily drizzle lots of olive oil next time you make any salad at home. Salmon: If you must eat fish, eat salmon. It is not only tasty but also healthy. The omega 3 acids, fatty acids, proteins and other nutrients in salmon add to your daily required nutrition when included in your diet. It is advised to consume salmon at least two to three times a week to boost your nutrition. You can have salmon many ways. You can grill salmon or cook it with some olive oil. You can also put in salads or in a sandwich. Sounds yum right? Avocado: Loaded with mono saturated fats it reduces chances of having a heart disease and is said to boost memory power. Three fourth cup of avocado is a healthy addition to your daily diet as it gives you all the healthy fat you need to help reduce cholesterol and the bad fats in your body. Avocado is most often recommended to athletes to boost their stamina. Avocados can be put in salads, poached or simply eaten raw. Coconut oil: This is only valid for virgin coconut oil. Coconut oil had been declared unhealthy by experts till recently. Coconut oil, the raw variety boosts the quantity of healthy cholesterol in your body. You can use them in curries. Fat maybe a taboo word but the right kind of fat helps you stay fit.