by Angela Diggs

Created on: May 23, 2009   Last Updated: June 25, 2009

Heatlhy fats do exist and they can do wonders for our health.

The majority of us hear more about the types of fats that contribute to heart disease, hypertension, stroke, diabetes and more. To some, it may sound awkward to classify this substance in the realm of health, but there is such a thing as healthy fats.

Let's begin with the facts. Fat is a necessity. We need fat in our diet. Fats assist in the management of cell tissue, nerve communication, and the absorption of nutrients. Fat only becomes "bad" when it is ingested in large amounts. This is when fat enables specific types of malignancies, weight gain, and cardiovascular disease. However, all fats are not the same. Certain fats augment our health while others augment our chances of heart disease.

Fat is placed under two categories and that is "good"and "bad".

Good Fats

The technical terms for "healthy fats" are "mono-unsaturated" and "polyunsaturated".

Monounsaturated Fats

Monounsaturated fats decrease total cholesterol and (LDL) cholesterol while increasing good cholesterol. These fats can be found in walnuts, nuts, almond, avocado, olive oil, canola and pistachios.

Nuts

Nuts are abundant in fiber and antioxidants. They contain selenium and Vitamin E. Nuts have plenty of omegas 3 which have been proved to decrease LDL cholesterol. It is best to eat 1 - 2 ounces each day.

Walnuts

Walnuts are great source of protein. They are also abundant in fiber, magnesium and contain Vitamins B and E. Nuts are also high in plant sterols. They contain a majority of monounsaturated and polyunsaturated fats that have been demonstrated to lower cholesterol. Walnuts have larger sums of omega 3 fatty acids as compared to other types of nuts. The best way to eat nuts is in moderation because they are high in calories. 1.5 ounces a day is good.

Olive oil

Virgin olive oil that is not processed is healthy. It is higher in polyfenol mass and works harder to augment good HDL. Polyfenol is a type of antioxidant that may guard the body against the damage of "free radicals". It is best to add virgin olive oil to salads, breads, and fish without processing it. The body will benefit most from it this way.

Avocado

Avocado is a green fruit that is used to make "guacamole". This is a popular snack food eaten with chips. Avocados are healthy fruits containing more than 15 different vitamins and minerals. Avocados are abundant in potassium, fiber and foliate. They can help lower the risk of heart disease, hypertension and stroke. One avocado contains 30 grams of fat, 322 calories and 4 grams of protein.

Polyunsaturated Fats

Polyunsaturated fats also decrease cholesterol. They can be found in fish like salmon and fish oil. It is also found in soy, safflower and corn.

Salmon

Salmon is one the healthiest types of fish to consume. It contains omega-3 fatty acids which help the brain work better. It also helps to increase good cholesterol. This is great for the heart. In 6 ounce portions Salmon is great to have. It can be eaten with whole grin rice, baked potatoes or steamed vegetables.

Fish Oil

Fish oil can be found in certain fish however, it can be consumed in the form of a pill. Fish oil has been proved to lower the chances of heart disease. This is attributed to its affects on decreasing cholesterol. Fish oil is abundant on omega 3 fatty acids.

Healthy fats are the most effective in moderation. When added to a diet, they have extraordinary effects on the overall healthy of an individual.

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