Good Fats and Bad Fats. Easy to get confused:
TOP FATS: THE OMEGA-3 Fatty Acids
Among the best fats on the planet, omega-3s add years to your life by dramatically reducing the risk of heart attack and stroke. They may also stave off arthritis, depression, and some cancers. Fatty fish, such as wild salmon, sardines, herring, and tuna, Flax seeds and flax seed oil, Walnuts.
GOOD FATS: THE MONOS
All monounsaturated fats are kind to your heart because they raise good HDL cholesterol and lower bad LDL cholesterol (the kind that clogs arteries). Olives,Virgin olive oil, Canola oil, Peanut and other nut oils, Nuts, Avocados
PRETTY GOOD FATS: THE POLYS
Most polyunsaturated fats are heart-friendly. Corn, soybean, safflower, canola, and sunflower oil, Fatty fish (canned light tuna counts).
LOUSY FATS: THE SATS
Saturated fats are mainly trouble because they raise blood cholesterol to artery-clogging levels. Meats, particularly with visible fat, Poultry skin, fat, and dark meat, Whole-milk dairy foods, including butter, full-fat cheeses, ice cream, and sour cream, Coconut and palm oils, Lard and shortening.
DON’T EVEN THINK ABOUT ‘EM: TRANS FATS
These fats are scary. Trans fats boost bad cholesterol, decrease good cholesterol, clog up arteries, and set off inflammation throughout the body, which can trigger a host of problems from stroke to diabetes. Processed foods that contain trans fats have nearly eternal shelf life which is why trans fats were invented: to keep food from going bad. Be suspicious of processed food that’s not labeled “trans-fat-free”, All deep fried foods, Many fast foods, Candy, Commercial baked goods.