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While healthy fats may seem like an oxymoron, without certain fats, the human body cannot function properly. Fats are needed for cell development, for brain function, to absorb vitamins and cushion organs. But it is the kinds of fats that make up one's diet that makes the difference between ill health and good health.

Omega-3, a polyunsaturated fat, is one of the most important types of fat needed for heart health and brain function. These fatty acids make the platelets in blood less sticky thereby reducing the risk of blood clots, but still aids in normal, necessary blood clotting processes. It acts as an anti-inflammatory, thereby reducing inflammation due to arthritis. Omega-3 increases levels of High Density Lipoproteins (HDL), commonly referred to as good cholesterol.

Sources of Omega-3 are salmon, haddock, and other oily fish, ground flaxseed and flaxseed oil, walnuts, and leafy greens.

Saturated fats are not necessarily considered healthy fats, but a small amount can provide certain benefits. Saturated fats are needed for cellular structure, and do enhance certain functions of the immune system. Foods such as butter, whole milk, cheese, and red meats contain saturated fats. However, saturated fats should be used sparingly; very little is required by the body to maintain these functions.

Monounsaturated fats are important to the heart healthy diet. It is thought monounsaturated fats act as anti-oxidants and so help prevent cancer. They are also known to help control cholesterol levels. Olive oil is an excellent source of monounsaturated fats.

Polyunsaturated fats can be found in refined cooking oils, such as cottonseed oil, corn oil, and sunflower oil. A healthy source for polyunsaturated fats is in whole foods such as walnuts, sesame seeds, pumpkin seeds and sunflower seeds. These, though, should be taken in moderation. While polyunsaturated fats can have a positive affect on cholesterol levels, too much of this fat may negate that affect.

Most foods have some kind of fat in them, along with other vital nutrients. It is advisable to read the label on any packaged foods to ascertain which fats are present and what percentage of those fats are found in each portion. More importantly, adding more whole foods and fresh fruits and vegetables to one's diet will help maintain natural levels of fat intake, allowing the body to properly process them.

Limiting saturated fats and eliminating trans fats, while increasing omega-3 fats and monounsaturated fats will aid in controlling cholesterol, boost the immune system, and increase brain function.

Learn more about this author, Shelly Mcrae.
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