Although it was long believed that dietary fat was bad for the health, it is now understood that including certain kinds of fat in the diet is essential for good health, according to Jill Pluhar, M.S., of Brigham and Woman's Hospital. Healthy fats are essential for optimal function of the brain and nervous system, and for the absorption of vitamins A, E, D and K. Unhealthy fats, such as trans fats and saturated fats, should be limited.
Fish
Fish is a good source of omega 3 fatty acids, which are essential fatty acids that benefit heart health. They reduce the level of triglycerides in the blood, slow the development of fat build up in the arteries, reduce the risk of abnormal heart beats that can lead to sudden death and slightly reduce blood pressure, according to the American Heart Association. Two 3.5 ounce servings of fatty fish per week are recommended, as is supplementation with no more than 3 g per day of purified fish oil for certain people, the AHA says. Omega 3 fatty acids are also found to a lesser extent in walnuts, flax seeds and flax seed oil, and wheat germ.
Nuts
Nuts are high in monounsaturated fats, a type of fat that is beneficial to the health. Monounsaturated fats can reduce cholesterol, decrease the risk of heart attack and stroke, provide nutrients the cells need and are usually a good source of vitamin E, the AHA explains. Other good sources of monounsaturated fats include peanut butter, avocados, olives, seeds, olive oil and canola oil. Healthy fats such as monounsaturated fats should make of 25 to 35 percent of the calories in the diet, according to the AHA. Monounsaturated fats also increase the level of HDL, or good cholesterol, which protects the heart.
Vegetable Oils
Vegetable oils such as corn, soybean, safflower, sunflower and sesame, are high in omega-6 polyunsaturated fats, which can reduce bad cholesterol and lower the risk of heart disease and stroke. Omega-6 fats are much more prevalent in the American diet than omega-3 fats. More effort should be put into increasing the amount of omega-3 fats in the diet to create a healthier balance between the types of fat, according to Pluhar.
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