Fat is essential for the body, but this applies to the good fats. These good fats are important for nourishing the heart, brain, skin and nails. Major sources of ‘bad’ fats are divided into two groups: saturated and trans-fats.
Saturated fats are mainly in animal products such as whole milk dairy products and red meat. Trans-fats are in some vegetables, margarine, crackers, cookies and snack foods.
The good fats are mono-unsaturated fats and polyunsaturated fats. Mono-unsaturated fats are from plant oils such as olive oil, almond oil, avocado oil and peanut oil and seeds such as pumpkin and sesame seeds. Polyunsaturated fats include fatty acids in fatty fish like salmon and sardines, omega 3 and 6 fatty acids, corn, walnuts and soybeans.