Most people have a negative knee-jerk reaction to the word ‘fat’. But good-for-you fats promote heart health, keep us feeling full and satisfied and may even help ward off cognitive decline.

Here are a few healthy high-fat foods to get onto your plate pronto:

Avocados
With the nickname ‘butter pear’, it’s no secret avocados are high in far. But most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol. Try replacing butter or cream cheese with avocado spread, or replace the mayo on your sandwich with avocado slices.

Eggs
People often think egg whites are a healthier option than whole eggs because they contain less fat, and while it’s true that the egg yolk contains some fat, it’s also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated.

Olive Oil
Olive oil is commonly used in the Mediterranean diet and we’ve all heard that olive oil reduces the risk of heart disease, blood pressure and certain types of cancer. However, it still packs 100 calories per tablespoon, so moderation is important if you’re watching your weight!

Nuts
Your best bet for nutrition are almonds, walnuts and pistachios. Almonds are the richest in vitamin E; walnuts contain a plant-based omega-3 fatty acid; and pistachios have all the things that are super important for eye health. 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 good fats, unlike the bad saturated fat you find in most meats.