Oily fish such as salmon, tuna, sardines, mackerel and trout are full of omega-3 fatty acids.
But it's easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health. The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that adults get 20%-35% of their calories from fats. The term “fatty fish” may sound unappealing, but actually, these are the healthiest and most delicious foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel and trout are full of omega-3 fatty acids—good fats, unlike the bad saturated fat you find in most meats. Foods generally contain a mixture of fats, but selecting foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) instead of trans and saturated fats helps lower your risk of many diseases. “Good” fats lower “bad” cholesterol in the blood, decreasing risk of heart attack. They have good fats that can lower cholesterol. In general, fats that come from plants are healthier than those from animal products. Bad fats are in foods like fatty cuts of meat, full-fat dairy products, and some packaged foods. Check food labels to see how much fat, and what type, you're getting. A diet high in saturated fat -- found in animal products and some vegetable oils -- can lead to heart problems, but eating the right amount of unsaturated fats can protect the heart. Unsaturated fats -- including monounsaturated and polyunsaturated fats -- are considered good-for-you fats. We love food fat! And science is clear that the fats on this good fat bad fat food fat list are either great or disastrous for your heart. Food fat can lead to either a happy healthy heart or, sadly, heart failure and death! It’s now understood that the fat in food is not just about being “fattening.”. Dark green veggies like spinach, kale, and Brussels sprouts offer some omega 3s. Because our bodies can't make these good fats, you have to get them from food. Aim for 2-3 cups of vegetables every day. Include fish in your diet, too, since fish have a different kind of omega-3 fat that you need.
http://www.webmd.com/diet/obesity/skinny-fat-good-fats-bad-fats http://www.self.com/flash/diet-blog/2011/08/6-high-fat-foods-that-are-good http://www.livestrong.com/article/27454-list-good-fat-foods/ http://www.webmd.com/diet/ss/slideshow-healthy-fat-foods http://www.huffingtonpost.com/2014/10/27/high-healthy-fat-foods_n_6036448.html http://commonsensehealth.com/food-fat-list-of-bad-fat-good-fat/ http://www.webmd.com/diet/ss/slideshow-healthy-fat-foods
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