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When it comes to fats, we have always been told to reduce its intake. We have also been subjected to a barrage of advice on the ways fat affects our body. However, no entire food group, including fats, should be completely removed from our diet. Also, there is a misconception that fat only harms the body. But, that’s not how it works. Certain fats are extremely essential for the body and must be incorporated in the diet. Some fats do not harm the body but provide healthy elements such as omega-3 fatty acids, which are good for the body.Here, we have curated a list of food items that are a great source of good fats. The following food items will provide your body with healthy fats:1) WalnutsWalnuts are packed with omega-3 fatty acids. Having walnuts regularly improves the functioning of the brain and nourishes the heart. Click here for five ways to incorporate this superfood into your diet.Walnuts are packed with good fats2) AvocadosAvocados can either be eaten as it is or used in a variety of dishes. The fat in avocados is good for the body, and it helps regulate cholesterol levels. You can have it alongside your meals in the form of this yummy avocado salad that is easy to make. Add corn, bell peppers and some masalas to it as per your taste.Avocado has a good content of fat3) Sesame seedsSesame seeds have omega-3 fatty acids, and the best way to incorporate it in your regular diet is by adding it to the various food items you prepare. For example, sesame seed pulao. This nutty-flavored pulao from the land of Nizams, Hyderabad, has a melange of flavours and spice. The addition of peanuts cashew nuts, red chilli, butter and cream take it to another level.Sesame seeds have omega 3 fatty acids4) GheeThis is yet another important food item that nourishes your body with healthy fats. It is highly advisable to include one tablespoon of ghee in meals every day. Make it a habit and relish it with food. Sometimes, you can also make ghee rice for a change, and it tastes amazing.It is advised to add ghee in your meals everyday5) Fatty fishIf you are a non-vegetarian and wish to opt for something nutritious, go for all the fish curries that are made up of salmon, tuna, and trout. These fish contain loads of healthy fats. The next time you want to have a dish made up of fish, just try seared salmon in tabasco butter. You won’t regret it.Salmon and tuna are some fatty fishes6) CheeseCheese is high on nutrition. It carries vitamin B12, phosphorus, and selenium along with calcium. For an easy meal that includes cheese, head to the kitchen and make a delicious Mac & Cheese for yourself.Cheese is high on nutrition 7) Dark ChocolateHave you ever thought about the health benefits of dark chocolate while munching it away? Dark chocolates have a healthy amount of good fat. So, have it without feeling too guilty. You can also make a delectable ragi dark chocolate cake for your family and everyone would enjoy it.Drak chocolate has a healthy amount of good fatsNext time when you are eating away these food items, know that they are adding good fats to your body.



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