People always had this misconception that FATS are bad for us. It makes us gain fat, and this is why half of the population within the USA is obese. Well, that is false. Just because the word "fat" doesn't mean it will make you fat. Fat is vital for us, especially for our organs. When we deprive ourselves of fats, we end up developing health issues such as hormone production and etc. It's important to consume HEALTHY sources of fats to properly nourish your body. Since people think that fats are bad for us, they lean towards a higher intake of carbs which is mostly processed, and garbage, which in reality, makes us fat.

Fat facts

When it comes to diet, fats get a bad rap. Some of this is justified because certain types of fat — and the fat-like substance cholesterol — may play a role in:

cardiovascular disease
diabetes
cancer
obesity

But not all fats are created equal. Some fats are better for you than others and may even help to promote good health. Knowing the difference can help you determine which fats to avoid and which to eat in moderation.

Dietary fat, also known as fatty acids, can be found in foods from both plants and animals. Certain fats have been linked to negative effects on heart health, but others have been found to offer significant health benefits.

Fat is as essential to your diet as protein and carbohydrates are in fueling your body with energy. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients.

However, the excess calories from eating too much fat of any type can lead to weight gain.

What are the less healthy fats?

Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as:

butter
margarine
shortening
beef or pork fat

Trans fat should be avoided while saturated fats should be eaten very sparingly.

Saturated fat: Use sparingly

Most saturated fats are animal fats. They’re found in high fat meats and dairy products.

Saturated fat sources include:

fatty cuts of beef, pork, and lamb
dark chicken meat and poultry skin
high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
tropical oils (coconut oil, palm oil, cocoa butter)
lard

Trans fat: Avoid when possible

Short for “trans fatty acids,” trans fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. You might find trans fat in:

fried foods (French fries, doughnuts, deep-fried fast foods)
margarine (stick and tub)
vegetable shortening
baked goods (cookies, cakes, pastries)
processed snack foods (crackers, microwave popcorn)

Foods with good fats

Doctors consider monounsaturated fat and polyunsaturated fat more “heart-healthy” fats. These are fats that are better choices for your diet.

Foods that primarily contain these healthier fats tend to be liquid when they’re at room temperature. An example is vegetable oil.

Polyunsaturated fat

Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs to get them from foods. Plant-based foods and oils are the primary source of this fat.

Like monounsaturated fat, polyunsaturated fat can decrease your risk for heart disease by lowering blood cholesterol levels, according to the American Heart Association.

A certain type of this fat, called omega-3 fatty acids, has been shown to be particularly beneficial for your heart.

Omega-3s appear to not only decrease the risk of coronary artery disease, but they also help lower blood pressure levels and guard against irregular heart rates. The following types of foods contain omega-3 fatty acids:

salmon
herring
sardines
trout
walnuts
flaxseed
chia seeds
canola oil

In addition to omega-3 fatty acids, you can find polyunsaturated fat in the following foods, which contain omega-6 fatty acids:

tofu
roasted soybeans and soy nut butter
walnuts
seeds (sunflower seeds, pumpkin seeds, sesame seeds)
vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil)
soft margarine (liquid or tub)

List of Healthy FATS

Avocados

- Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. Avocados offer nearly 20 vitamins and minerals.

Walnuts

- Walnuts are also richer than most other nuts in polyunsaturated fats. The most abundant one is an omega-6 fatty acid called linoleic acid. They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA).

- Walnuts contain a lot of polyunsaturated fatty acids, which are healthier than saturated fats. In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy, in addition to having favorable effects on blood lipids.

Almonds

- Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.

Nuts and Seed Butters

- Most nut and seed butters have between 80-100 calories per tablespoon, and 7-10 grams of mostly unsaturated fat. They also contain protein and fiber and can help you feel full for longer periods.

Olive / Olive Oil

- Olives contain 11–15% fat, 74% percent of which is oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil. Oleic acid is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease. It may even help fight cancer (

Ground Flaxseeds

- Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them: Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

Salmon / Fatty Fish

- Also called oily fish, fatty fish are the best sources of two of the three most important omega-3s (EPA and DHA). These fatty acids are considered the good fats, unlike the bad saturated fats in meat. They may deliver huge health benefits for your heart, brain, lungs, and circulation.

- The American Heart Association (AHA) recommends eating fish at least 2 times a week, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s. Yet, there are some risks associated with eating fish on a regular basis.

Dark Chocolate

- dark chocolate is best consumed in moderation. The fatty acid profile of cocoa and dark chocolate is also excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.

Tofu

- tofu contains just 6 grams of fat. It is low in saturated fat and contains no cholesterol. Generally, the softer the tofu, the lower the fat.

EGGS

- All the fat in an egg is found in the yolk. Not only does the egg yolk contain healthy fats, it contains a ton of important fat-soluble nutrients like vitamins A, D, and E, and the antioxidants lutein and zeaxanthin. The healthy fats in the egg yolk actually help our bodies to absorb these nutrients in the yolk too.

Spirulina

The blue-green algae spirulina is a good source of omega-3s, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Apart from being rich in these healthy fats, spirulina is also an excellent source of probiotics and protein. It may even help reduce your body weight. Spirulina is available in supplement form as well as powder form.

You can mix spirulina into your smoothies, or just into water. You’ll probably want to down it quickly, though. It doesn’t taste very good!

DelicateNutrition - Bodybuilding, Nutrition

Super Healthy FATS! Healthy list of FATS to Consume!