Face the Fats they're not all bad

Witht the holidays upon us, you may be looking for a way to avoid packing on the pounds. Get a head start by learning about one of the weight gain's major themes: fat. Our bodies rely on fat for proper immune function, nervous system maintanance hormone production and vitamin absorption, but most of us know that not all fats are beneficial. Saturated fats, which are semisold at room temperature, have been linked to heart disease, cancer, and inflamatory disorders. Found in meats, butter, cheese, milk, and fuul fat yogurts, these fats should be consumed in moderation.
Luckily nature provides fats that work in our favor. Healthful unsaturated fats come in two varieties monounsaturated and polyunsaturated fats. These fats are liquid at room temperature and help to lower total cholesterol, thereby reducing the risk of heart disease. It is important to limit not eliminate fat in your diet. Consuming healthful fats is a grrat way to add flavor and variety to your meals and to reap the associated benefits that come with it.

1. Olive Oil: Rich in oleac acid an omega 9 monounsaturated fat, olive oil may help fight against the development of Type 2 diabetes.
2. Nuts & Seeds: Nuts and seeds make the perfect heart healthy snack. Don't limit yourself to just one kind through try almonds, walnuts, Brazil nuts, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios well as sesame and sunflower seeds.
3. Avocado: Second only to olives in monounsaturated fat content avocados are useful in reducing bad cholesterol levels while increasing good cholesterol.
4. Cold Water Fish: Providing protection against heart disease, Alzheimer's disease, and many forms of cancer, cold water fish contains high levels of monounsaturated fats and omega 3 fatty acids. Aim for a serving of salmon, mackerel, or herring two times per week or consider fish oil supplements.
5. Safflower Oil: One study of obese postmenopausal women with Type 2 diabetes found that supplementation with safflower oil increased lean muscle mass and improved blood sugar levels. The women consumed just under two teaspoons of safflower oil per day an amount easily obtained in dressings or by using safflower oil as a substitute for butter when sauteing.