Fats come in many forms but the healthiest fats contain monounsaturated and polyunsaturated fats with omega-3 fatty acids.  Limit the amount of saturated fats in your diet and fats that contain omega-6 fatty acids.

Evidence shows that Omega-3 fatty acids reduce blood pressure, raise HDL, (good cholesterol), lower triglycerides and may even help prevent heart disease and strokes.

Omega-6 fatty acids are also important to health and can even help protect against heart disease.  Vegetable oils like safflower, soy, sunflower, corn and walnut oil are rich in omega-6 fatty acids

The problem with omega-6 fatty acids is the amount that is consumed in the typical American diet. The ration of omega-3 to omega-6 fatty acids on our diet should be somewhere between 1-1 and 1-4 as recommended by Jonny Bowden, Ph.D., C.N.S. in his book, “The 150 Healthiest Foods on Earth.”

A good way to increase your consumption of omega-3 fatty acids is to include fatty fishes such as salmon, albacore tuna, mackerel and sardines in your diet twice a week. Walnuts, flaxseed and eggs from chickens that are fed grains high in omega-3 fatty acids are also good sources.

Nuts, Olive Oil, Avocado, un-hydrogenated soybean oil and Peanut Butter are good sources on monounsaturated fats.

To reduce the amount of omega-6 fatty acids that you consume, limit the sources of saturated fat such as pizza, burgers, processed foods and snacks, sweets and fatty meats.