HealthTip: Where are the Good Fats?

So if you're supposed to "stay away" from saturated and trans fats because they increase your "bad cholesterol" (LDL), may decrease your "good cholesterol" (HDL), and increase your overall risk of heart disease, what fat are you supposed to eat? As mentioned before, based on a 2000 calorie diet, 20-35% of one's daily calories should come from fat. We need fat for insulation from environmental temperature changes; to protect organs such as the kidney, heart, and liver; balance hormones; provide fat-soluble vitamins A, D, E, and K; and provide fuel during low-intensity exercise. If you eat too much fat, it is stored and can help make cholesterol in the body. If you don't eat enough, one may experience skin problems, hair loss, poor wound healing, poor mental function, and fatigue.
Monounsaturated and polyunsaturated fats are what the Dietitians of Canada recommend in a healthy diet. The monounsaturated fats can be found in olive oil, canola oil, while polyunsaturated fats are in corn, sunflower, and flax-seed oils.Omega-3 fatty acids (polyunsaturated) can be found in tuna, mackerel, salmon, nuts, soy, canola, and flax-seed oils. Omega-6 fatty acids (polyunsaturated) are in vegetable oils such as soybean, corn, and safflower oils.

Since it all gets quite confusing, to put it simply, I've listed a few examples of approximately 1 serving of healthy fats below:

• 1 Closed Handful of Nuts (e.g. Almonds, Pecans, Walnuts, Peanuts)
• 1-2 Tbsp Seeds (e.g. Sesame Seeds, Sunflower Seeds, Pumpkin Seeds)
• 2 oz Lean Meat (e.g. poultry)
• 2 oz Oily Fish (e.g. mackerel, salmon)
• 1 Tsp Olive or Canola Oil (for cooking)
• 1/8th of an Avocado
• 8 Large Black/Green Olives

So why not exchange an unhealthy fat in your day for a healthier option (e.g. swap regular ground beef with extra lean ground beef or ground chicken)? I promise you it won't hurt!

Information Sources:
http://www.dietitians.ca/Dietitians-View/Dietary-Fats.aspx
http://rd411.com/index.php?option=com_content&view=article&id=623:fats-basics&catid=102:protein,-fats-and-carbohydrates&Itemid=396