the Omega-3 group and Canola provides some benefits of the fatty acid. Natural foods that also provide these benefits are walnuts, flax, and fish.

The interesting thing about Omega-3 is that it is required for healthy diets, is found in few foods, and our bodies can't manufacture it. That's why it's vitally important to include walnuts, flax or fish in our diets, yet many of us don't eat fish and generally ignore our body's need for Omega-3. Supplements are of some benefit for those who want to include Omega-3 in their diet.

Now that we've identified the healthy fats, we might wonder about the other less healthy fats. Most of us are meat eaters (saturated fat) and aren't willing to eliminate animal fat entirely, but we can prepare and cook meat in ways that drain off excess fat.

*Saturated fats:

Saturated fat has a high melting point and is solid at room temperatures. It can harden in arteries and form plaque, causing blockage that can lead to heart problems. If your pipes (arteries) are partially blocked, your heart has to work harder to pump and if enough blockage occurs, heart attack and stroke can result. Too much saturated fat raises LDL , the bad kind of cholesterol.

Whole dairy products, coconut oil and palm oil are included in this group.

Balance your food intake. Eat smaller portions of red meat, trim excess fat, buy lean cuts or broil meat to cut down on the amount of fat consumed. Include more poultry and fish. Moderate portions are the key to animal fat consumption.

*Trans fats:

Trans fats are dastardly fats and no good for you. What makes them harmful is the process they undergo to stabilize the oil. The fat molecule is distorted and changed through hydrogenation. They are less likely to spoil and have a longer shelf life and they can also be used repeatedly.

Imagine if you will, French fries that have been fried in the same hot oil all day. The oils break down with repeated use. Cookies and cakes are delectable deserts but contain high concentrations of trans fats. If you enjoy them, you can make them at home, consume them while fresh, and use healthy oil instead of hydrogenated trans fat.

Fats shouldn't be condemned in our diets because they provide all kinds of wonderful benefits for our mental processes, insulation for nerves, protection for internal organs, and they cushion cells and keep them flexible. They provide heat and energy and many other benefits to hair, eyes and skin.

It's easy to understand that fats are necessary for our health. We choose healthy fats as the wise choice keeping in mind that healthy fats also contain calories and too much of a good thing can pack on extra pounds.

Learn more about this author, Mona Gallagher.
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