Fats are not only harmful. On the contrary, there are fats that are essential for the body. The body cannot get them except through food. Beneficial fats are necessary for the functioning of the brain. Without them, the male body, for example, would not have its potential for power. With their help, energy is obtained, cells are formed, oxygen is transported to the tissues, plaque formation is prevented in the blood vessels, prostaglandins are released, which play an essential role in restoring health in inflammatory processes, pain and fever.
According to the recommendations of nutrition experts, 30% of our caloric intake for the day is normal to come from high-fat foods. However, this intake should not be based only on the consumption of saturated fats , which are one of the main culprits for atherosclerosis, coronary heart disease, heart attack and stroke, metabolic syndrome and diabetes, so the aim should be to be present in the weekly menu as much as possible. can more unsaturated fats.
Unsaturated fats are found in foods such as fish, olive oil and olives, whole eggs, almonds, avocados and ... dark chocolate. However, the composition of useful fats in these products is not identical. What do foods rich in useful unsaturated fats give us?
1. Fish - mainly fatty species such as salmon, sardines, mackerel, herring and trout - are rich in omega-3 fatty acids. Omega-3s are essential for the health of the cardiovascular system. Fish and seafood also contain particularly rare beneficial proteins that help repair tissue and "repair" free radical damage. This means that people who consume them regularly do the best for their heart and brain, including protecting themselves from dementia and depression .
2. The beneficial effects of the so-called Mediterranean diet are due to the fatty ingredient hidden in olives. Olive oil - Extra Virgin - contains vitamins E and K . The first is known as the strongest oxidant, the second - as a blood clotting factor and more. Clinical studies have confirmed that olive oil "keeps" bad cholesterol in check, which helps control blood pressure. 
3. We have long been convinced that the consumption of eggs should be limited - with one we get 212 mg of cholesterol, which is equal to 71% of the daily recommended. However, recent research shows that cholesterol and other fats in eggs have nothing to do with cholesterol in the blood. 
Eggs are rich in useful fats and we should not deprive ourselves of them. In addition, they contain a good portion of vitamins, minerals, antioxidants and chlorine, which supports brain activity.
4. With 23 almonds (about 30 grams), in addition to taking 160 kcal, we give our body 6 g of protein and 14 g of unsaturated fat. Almonds are rich in vitamin E, magnesium and phosphorus, as well as fiber. These ingredients are not the only ones that support heart health and defenses against cancer. The quercentin and kaemferol contained in them help for this.
5. Avocado is perceived by the Aztecs as the fruit of fertility. Extremely fatty - 75% of its ingredients are fats, and those that support the heart. If your menu is low in fiber and you suffer from a tight stomach, add avocado to your salad regularly - with one-fifth of the fruit you will get 11% of the fiber you need for the day.
6. The sweetest part of the list is dark chocolate . 30 grams of the bitter-sweet temptation loads with 150 kcal, but also with 9 g of fat, vitamins A, E and B, the invaluable potassium for the heart, for the blood - iron and for the bones - calcium. Dark chocolate contains the specific ingredient theobromine, which affects high blood pressure  and inflammatory processes in a beneficial way.