Trans fats appear in foods which contain partially hydrogenated vegetable oils, these are worse than saturated fats (2). Trans fat can be found in fried foods, baked goods such as pastries, cakes and cookies and processed snack foods such as microwavable popcorn (5). This kind of fat can also raise LDL ‘bad’ cholesterol levels and supress levels of the ‘good’ cholesterol, high-density lipoprotein (HDL)(5). As a result, the risk of heart disease is much higher than if you were to consume only saturated fats (5, 6).
Certain types of fat also possess anti-inflammatory properties, which can help protect against chronic disease and help improve health. Omega-3 fatty acids, for example, have been shown to relieve inflammation and reduce symptoms of autoimmune conditions like rheumatoid arthritis, psoriasis and Crohn’s disease. (35) Monounsaturated fatty acids, on the other hand, may help increase good HDL cholesterol, lower triglyceride levels and decrease the risk of heart disease. (36)
It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.
This is probably one of the easiest ways to add a healthy dose of fat to your next salad. Seeds are extremely easy to toss in, regardless of the type of dish. Depending on the intensity of your other salad ingredients, you may not even taste some seeds. So, in some cases, they add a desired crunch into the mix. You can add a scoop of seeds as a topping or have it be a part of your dressing. “From hemp, chia to flax, sprinkling on seeds for a boost of heart-healthy Omega-3 fats is a great idea. These seeds also contain fiber, protein, and vitamin E,” shares Warren.
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Out of all lean meats, duck has the highest level of a muscle-building form of polyunsaturated fat called arachidonic acid, or AA. Supplementation of arachidonic acid has been shown to increase lean body mass, strength and anaerobic power in men. In a study at the University of Tampa, men who took AA gained 3.4 pounds more lean muscle mass than those who took a placebo. Keep bumping up the burn with these best foods for a toned body.
Monounsaturated fats are considered one of the healthiest types of fats to eat, and are the backbone of the Mediterranean diet. They are found in olives, olive oil, avocados, nuts, nut butters, as well as sesame oil, peanut oil, and canola oil. (Be aware that most Canola oil in the US and Canada is GMO unless specifically labeled as non-GMO or organic.)

Dietary fat has been in the limelight since the 1950s, when researcher Ancel Keys conducted a study analyzing the diet patterns of seven different countries as well as their respective rates of heart disease. At the conclusion of the study, he found that higher levels of serum cholesterol were associated with a higher risk of heart disease and believed that a higher intake of foods high in saturated fat was to blame. (44)


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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