People often forget to include healthy fats, or Monounsaturated fats and polyunsaturated fats in their diet. Healthy fats have a wide array of benefits and are a source for energy and cell support. Fish, nuts, olive oil, avocado, and dark chocolate are some examples of food rich in healthy fats. You can exchange fats with carbohydrates if you are trying to cut down your carb intake. Many people who try to cut carbs don't do this, so their body will eventually start craving carbs. Some benefits of healthy fats include lower risk of heart disease and stroke, improved brain function, and lower blood pressure. The fats you want to avoid include trans fats or saturated fats, found in things like candy and junk food.