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What are healthy fats?

You always hear, "Eat the good fats, not the bad", but what does that mean?Not all fats are created equal. Some fats clog arteries while others help maintain necessary body functions. "Bad" fats, such as trans fat and saturated fat, have been linked to high cholesterol levels and heart problems, whereas "good" fats, such as monounsaturated and polyunsaturated fats, can lower the risk of coronary disease, heart disease, hich cholesterol and offer anti-inflammatory benefits.

Fish and Flaxseed

There are many benefits of omega-3 fatty acids and ongoing research of how they help with many different diseases. Omega-3 fatty acids help increase HDL, "good", cholesterol and reduce the LDL, "bad", cholesterol, as well as lower triglyceride levels. Higher HDL and lower LDL lower the risk of cardiovascular disease. Omega-3 fatty acids also help reduce inflammation. Omega 3 fatty acids also offer beauty benefits by adding shine to hair and helping skin retain its elasticity. Fish that are rich in omega-3 fatty acids include salmon, mackerel, sardines, tuna and herring. Flaxseed, and chia seeds also contain omega-3 fatty acids.

Avocados and Nuts

Avocados are rich in monounsaturated fat. They are a good source of energy and contain a number of essential vitamins and minerals. This fat is a heart-healthy fat. Avocados are high in fiber and loaded with potassium. They can lower cholesterol and triglyceride levels. Monounsaturated fats are found mainly in plant foods such as oils, nuts and seeds. Nuts, including almonds, cashews, macadamia nuts, pecans, walnuts and pine nuts, contain polyunsaturated fats, as well as other nutrients that benefit your health.


Oils are made up of healthy unsaturated fats. One especially healthful type is olive oil. Why is it healthy? Olive oil is a great source of monounsaturated fat and antioxidants called polyphenols, which have been linked to heart health, not to mention its wonderful flavour. Consumpton of olive oil can raise HDL cholesterol while lowering LDL cholesterol, which is associated with cardiovascular disease. Sesame oil is high in antioxidants and is great for adding flavour to sauces and dressings. Avocado oil is more than 50 percent monounsaturated and great for the heart. Coconut oil is rich in fatty acids, which can help improve cholesterol and kill bacteria. It’s also been known to boost your metabolism and increase satiety. It's a great oil for cooking popcorn! These are just a few that can give you healthy fat.

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” 1 Corinthians 6:19-20

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