Fat facts: are you eating the right type?

Fats play an essential role in the body, helping with vitamin absorption, providing energy and insulating organs. While they’re an important part of a balanced diet, some fats are unhealthy. This is why, according to the American Heart Association, you should pay close attention to the type of fat you eat.

The good
Monounsaturated and polyunsaturated fats help regulate cholesterol levels and prevent cardiovascular disease. Sources of these good fats include:

· Cold-water fish such as salmon, tuna, mackerel, and trout
· Olive, canola, and peanut oil
· Nuts such as almonds, cashews, and pecans
· Avocados
· Seeds such as flax, pumpkin, and sunflower
· Omega-3 eggs

If you eat margarine, be sure to opt for the non-hydrogenated variety. Made from vegetable oils, this cholesterol-free margarine is a good source of omega-6 and other unsaturated fats.

The bad
Saturated fats raise levels of bad cholesterol, which increases your risk of heart disease and stroke. Foods that are high in saturated fats include:

· Fatty meats
· Butter
· Whole dairy products
· Lard
· Palm and coconut oil

Additionally, highly processed foods are a major source of saturated fats for many Americans. This includes cookies, French fries and chips, which also tend to contain a lot of salt and sugar.

While it’s important to eat the right types of fat, you should also balance your diet with sufficient fruits, vegetables, whole grains and proteins. For specific dietary advice, consult a doctor, nutritionist, or dietitian.