For most of any dieter’s life, the word ‘fat’ has been a bad word. Dieters have been warned that fats are to be avoided at all costs, and if you don’t keep them out of your diet, you are going to gain weight rather than lose. While there can be some truth to this, fats are not nearly as bad as you may have been led to believe. There are plenty of bad dietary fats that should be avoided, but there are some really good fats that your body needs to stay healthy. If you understand the difference between the types of dietary fats, you can make better choices when choosing the kinds of foods you eat.

There are a number different types of dietary fats. Some of them are bad for your health, but some are also very good such as the fats in fish and olive oil.

You may try to avoid all fats, but look at some facts before you give up fats in your diet. Since the low-fat diet fad came about in the 1960s and 70s, obesity levels in American’s have skyrocketed. Before that time, many diets were high in fats, but the levels of obesity were low. Dietary fats are good for you, but you have to eat the right ones. Processed fats were less common in the 1960s and 70s and therefore the fats in any foods were more healthy. Today, you have to read the label and understand each type of dietary fat.

If you pay any attention to the news or the labels on your favorite foods, you know that trans fats are very bad for you and can contribute to stroke and heart attack. These fats are found in things like some brands of margarine, many processed foods, and some frozen foods. These fats are created by hydrogenating vegetable oils so that they are less likely to spoil. Now, many products are finding ways around using trans fats so that they are safer for your heart and your health. Trans fats taste good and prolong the shelf life of foods in the store, but they can shorten any life. If you see ‘trans fats free’ on any product you can feel better about eating it, but don’t think it means the food is ‘fat free’ - not by a long shot.

Eating large amounts of saturated fats is bad for you, but they can be eaten in moderation in a healthy diet. These are found mostly in red meats, in poultry, and coconut, palm, and vegetable oils. Instead of having these often in your diet, have them once in a while. Try to find oils and foods that are either polyunsaturated or monounsaturated fats. If you have plenty of these you are going to reap the health benefits of these oils and you are going to have a more flavorful diet as well.

Try soybean, corn, flaxseed, and sunflower oils, along with fish and walnuts for the benefits of polyunsaturated fats. You should get monounsaturated fats from canola, peanut, and olive oil. Also, monounsaturated fats are found in sesame and pumpkin seeds, almonds and pecans, and avocados. Through both of these healthy fats you can amino acids essential for healthy body and cell function, and you will also enjoy a lower risk of stroke and heart related conditions.