Guide to Good Fats

Contrary to what the government would have you believe: Fats are good for you. Much better for you than excess carbohydrates. If you eat the natural fats in good foods this fills you up, satisfies hunger and cravings more readily. I am not advocating that you eat blocks of fat. Choose your fats wisely, eat in moderation and with other appropriate foods.

Adding olive oil to you sandwich instead of butter (or even worse a processed vegetable spread) is just unheard of and yet it is delicious and healthy. My kids prefer it to butter, they like the olive oil dripping on their plate so they can dip their last bits of crusts in. See FoodSpa sandwiches

The following fats are ALL vital for good health – but lets get this straight:

Inflammation
There are 3 main pathways for inflammation, and all of these use fats. The pathway supported by Omega3 is the only anti-inflammatory pathway, all the others support inflammation. It is vital to get the ratios higher on the side of Omega3. This can have a huge effect in conditions like Eczema, Arthritis and other immune dysfunction conditions.

Healthy Fats

Monounsaturated Fatty Acids:Foodspa -fat

Olive Oil, sesame oil, avocado, almonds, olives, sesame seeds, tahini paste. Decrease total blood cholesterol but maintain your HDL (healthy)

Polyunsaturated Fatty Acids:

Safflower, soybean, walnuts, pumpkin, sunflower seeds. Decreases total blood cholesterol by lowering both LDL cholesterol and HDL cholesterol

Omega-3 Fatty Acids:

Highly polyunsaturated, found in high quantities in oily fish, such as mackerel, salmon, herring and sardines. Other sources are from flaxseeds, walnuts, Can help cancer, cardiovascular disease, immune function, brain health and arthritis.

Omega-6 Fatty Acids:
Safflower oil, corn oil, Evening Primrose oil, sunflower oil, Hemp oil, walnut oil, sesame oil, eggs from free-range chickens. almonds, walnuts, pine nuts, sesame seeds, sunflower seeds, pumpkin seeds.

Health benefits of omega 6 (if taken in the right ratio to omega 3):

http://www.sparkpeople.com/resource/reference_fats.asp
http://en.wikipedia.org/wiki/Omega-3_fatty_acid
http://www.mens-total-fitness.com/omega-6.html