Many people wrongly assume that eating fat makes us fat. The reality is that an excess of calories consumed—from fat or not—contributes to weight gain.

In fact, avoiding foods that contain any type of fat is depriving your body of essential nutrients that provide very rich benefits. In recent years, certain fats have been increasingly promoted for the health benefits they provide. However, not all fats are equal.

Nine Fats You SHOULD Eat

Not all fats are bad. When certain fats are included in a healthy diet, they can offer several important health benefits, improving cognition, weight management, heart health, eye and brain development and even mood.

Food Technology magazine has identified nine good fats that should be a regular part of your diet:

1. Omega-3 fatty acids
Omega-3 fatty acids are associated with brain development, cognition and eye health and can help with dementia and depression. They are also widely well-known for their heart health benefits.
Get it here: Omega-3 fatty acids are found in certain types of fish, including salmon, mackerel, lake trout, halibut, herring, oysters, sardines and albacore tuna.

2. Pinolenic acid
Pinolenic acid is based on pine nut oil derived from a specific Korean pine tree and is especially rich in long-chain fatty acids. Clinical trials have shown that it can help suppress appetite and promote a feeling of fullness.
Get it here: Add pine nuts to broccoli that is stir-fried in canola oil.

3. Conjugated linoleic acid
Conjugated linoleic acid has been shown to affect weight management by helping reduce body fat and increase lean body mass.
Get it here: Moderation is key. Foods that contain conjugated linoleic acid are also high in fat, including beef, lamb and Swiss and Colby cheeses.

4. Flaxseed oil
Flaxseed oil is a good source of omega-3 fatty acids as well as omega-6 and omega-9 fatty acids which can contribute to heart health and help reduce inflammation.
Get it here: Look for it in many foods from crackers to frozen waffles.

5. Hemp oil
Hemp seed oil contains a balanced ratio of omega-6 and omega-3 linolenic essential fatty acids, as well as vitamin E.
Get it here: Eat hemp seeds raw or add them to smoothies or cereals. Look for them in baked goods, including muffins, breads and granola bars.

6. Fish oil
Fish oil is known for its good effect on cardiovascular, neurological and cognitive health.
Get it here: Take it in pill form as a supplement.

7. Canola oil
A study showed that a canola oil-enriched, low-glycemic-diet improved blood sugar control in type 2 diabetics, especially those with raised systolic blood pressure.
Get it here: Use it in cooking.

8. Soybean oil
High oleic soybean oil has reduced saturated fat and 0 grams of trans fat, and delivers three times the amount of monounsaturated fats compared to commodity soybean oil.
Get it here: Use it in cooking.

9. Coconut oil
Although not as much research has been done with coconut oil, compared with the research on olive oil or fish oil, it is thought to aid in energy, skin health and dental health.