Extra virgin olive oil is the healthiest form of olive oil and has the richest flavor. It is made without any heat or chemicals and has a low smoke point. Because of its low smoke point, extra virgin olive oil is best used drizzled over cooked or raw foods, or as a salad dressing. To give the salad a nutrition boost, top it with healthy fats from olives, avocado, grass-fed cheese, and nuts.
Cutting back on saturated fat will likely have no benefit, however, if people replace saturated fat with refined carbohydrates. Eating refined carbohydrates in place of saturated fat does lower “bad” LDL cholesterol, but it also lowers the “good” HDL cholesterol and increases triglycerides. The net effect is as bad for the heart as eating too much saturated fat.
Avocado: One of the most widely known healthy fats, avocado makes an ideal addition to any dish at breakfast, lunch or dinner. It's also perfect as a stand alone snack! This powerhouse of a superfood isn't only a monounsaturated fat – it's also loaded with folate, potassium, fiber and vitamins E, C and B6. Don't forget to cook the pulp and eat it as well- the avocado seed is loaded with essential vitamins too! Don't let it go to waste!

The worst type of dietary fat is the kind known as trans fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Trans fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.
We mean the yolks, not shells. If you’re one of the people who still isn’t sure if you should eat the yolk, here’s your answer: yes! While the whites are all protein, leaving the yolk to contain the fat and cholesterol, there’s no need to worry. The fat in yolks is mostly monounsaturated, and a study by University of Connecticut researchers found that the overall fat profile in egg yolks ultimately helps to reduce LDL (“bad” cholesterol). Not only will it improve your cholesterol, eggs are the number-one dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver.
Polyunsaturated fats. When you pour liquid cooking oil into a pan, there's a good chance you're using polyunsaturated fat. Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.
Get more avocados in your diet by trying one of these avocado recipes. Alternatively, use it to cook with by adding avocado oil to your kitchen pantry. It has a mild taste that won’t overpower dishes the way other oils might and also has a high smoke point, which means it works well for grilling or frying. And because it remains a liquid at room temperature, it’s a tasty choice to drizzle on salads, sandwiches or veggies.
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Polyunsaturated fats can primarily be found in plant-based foods and oils. Similar to monounsaturated fats, polyunsaturated fats can decrease the risk of heart disease by lowering levels of blood cholesterol (9). A certain type of polyunsaturated fat, omega-3 fatty acids have been found to be particularly beneficial for heart health. They not only lower the risk of coronary artery disease but can also lower blood pressure and protect against irregular heartbeats (9). Omega-3 fatty acids can be easily consumed by eating fatty fish such as salmon, sardines and trout.
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