A lot of times fat gets a bad rap. It is really not all bad. Sure it does have twice as many calories (9 per gram) as carbs or protein. But you have to remember that fat is very essential for our good health. It helps the body absorb disease-fighting phytochemicals and fat-soluble vitamins. This means that without consuming any fat, our bodies would be super susceptible to disease. Without absorbing the fat-soluble vitamins, we would nave deficiencies and would be less healthy.

Basically fats are divided into 4 types:
Saturated
Monounsaturated
Polyunsaturated
Trans fats

Ideally one third of our total calories should come from fat according to many sources. Just make sure that the majority of the fat is in the healthy fat category.

Lets get the bad fats out of the way first. They are
Fatty meats
Full-fat dairy products
Products with trans fats (always check labels)
The saturated fat in these meats and dairy products increase LDL (the bad cholesterol). The trans fats are even worse because, not only do they raise the LDL, but they also lower the good cholesterol.

If you can eliminate or mostly eliminate those bad fats you will be much healthier.

Now lets talk about the good fat. Good fats increase HDL (the good cholesterol and lower the LDL (the bad cholesterol. What are the best fats to consume? It is widely agreed upon that monounsaturated fats are the best for you. Examples of monounsaturated fats are avocado, canola oil, olive oil and nuts.

Polyunsaturated fats follow next. Included in this category are walnuts, salmon, herring, flax seed, soy oil and corn oil.

It has been shown in studies that in order to lose weight and keep it off, you need to include the good fats in your diet. An interesting point is that if you exercise a lot, you should include a little more of the good fats in your diet. The reasoning behind this is that exercise puts stress on your body and fat helps in the healing process.

Remember also that it is important to get enough omega-3 and omego-6 fatty acids. Omega-3 is found in fish and flax. Omega-6 is found in olives and canola oil. You should consume more of the omega-3 because the omega-6 fats promote inflammation, but if they are balanced with omega-3s, they promote healing. It sounds like a rather complicated relationship, but just remember more 3s than 6s.

I must insert a work of caution. Remember if you are watching your weight, you need to watch that you dont eat too much of the good fats because of their high caloric count.

Eat healthy Play a lot (exercise) Live Long