Fats have gotten a bad rap over the years. However, all fats are not creative equal. There are good fats and bad fats. The first step is identifying which fats are which. Saturated fats kick up total blood cholesterol, along with the LDL or bad cholesterol. These are found in animal products like meat, dairy and eggs, and trans fats found in processed foods such as fries, chips, cakes and cookies. Plant foods such as coconut oil, palm oil and palm kernel oil are all high in saturated fats. Trans fats are another no-no. These hydrogenated oils are found in commercially packaged foods such as French fries, microwave popcorn, vegetable shortening and stick margarine. These fats lead to obesity, heart disease and some cancers. You can't talk about the bad fats without also pointing out the good fats -- monounsaturated fats and polyunsaturated fats. When consumed in moderation, these fats offer some major health benefits.
Monounsaturated fats have a reputation for lowering bad cholesterol while increasing good cholesterol. These fats, found in peanuts, walnuts, avocado, olive and canola oil, actually boost weight loss. That's not to minimize the bennies of polyunsaturated fats found in salmon, fish oil, corn, soy, safflower and sunflower oils. Such fats reduce total cholesterol and LDL cholesterol. They are high in calories, but these foods contain omega-3s and omega-6s, which are actually health-enhancing properties. These fats are responsible for improving conditions ranging from heart health to depression. So face the fats... and enjoy them in the small recommended doses.