5 Fats That Are Good for You (and 5 That Really Aren’t)

While a lot of fat should be avoided, not all fat is bad. Learn the differences between good and bad fats below.

Good Fats

“Good fat" is essential to your health and essential to fat loss. These essential fats contain the fatty acids omega-3 and omega-6 and can be found in raw seeds, extra-virgin olive oil, raw nuts, avocado and cold-water fish. You should eat essential fats every day.

5 Sources of Good Fats
1. Flaxseeds and sunflower, sesame and pumpkin seeds
2. Extra-virgin olive oil
3. Raw almonds and cashews
4. Avocados
5. Salmon and tuna

Bad Fats

If you want to stay lean and increase your energy, you should stay away from “bad fats." Any saturated, processed, hydrogenated or fried fats are huge no-no's because they can make you gain weight, mess up your hormones and even increase your risk of disease. So avoid fast food! And watch your intake of red meats, whole dairy, butter and margarine.

5 Sources of Bad Fats
1. Red meats
2. Whole dairy
3. Butter
4. Margarine
5. Store-bought vegetable oils (except extra-virgin olive oil)

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The Bottom Line

Fat isn't a dirty word; in fact, it's something you need to stay healthy and fit. Stick with sources of omega-3 and omega-6 fatty acids and ditch the drive-through forever.