Healthy Fat Facts

People are not unhealthy because they are fat, they are fat because they are unhealthy..."

In your diet you are expected to consume one serving of healthy fat per day. As opposed to trans and saturated fats, the healthy fats (monounsaturated and polyunsaturated) actually protect your heart and support your overall health. It is important to include a mix of good fat and omega-3 packed foods in your diet while reducing the processed, packed foods containing bad fats. Use the list below to help gauge the types of fats in your diet.
 

Some examples of healthy fats include:

Monounsaturated –

Olive, canola, sesame oil

Avocados

Olives

Nuts and Nut butters

Polyunsaturated –

Corn and safflower oil

Sesame, pumpkin, chia and flax seeds

Salmon, tuna, trout

Soymilk and tofu

Some examples of bad fats include:

Saturated –

High-fat red meat (beef, lamb, pork)
Whole-fat dairy products

Butter and Lard

Trans –

Packaged snack foods (chips, crackers, cookies, doughnuts)

Margarine

Fried foods

Candy bars