Eat Good Fat to Lose Fat

No two fats are created equal. There is a difference between good fat and bad fat.

TOP GOOD FATS: THE OMEGA-3s

Among the best fats on the planet, omega-3s add years to your life by dramatically reducing the risk of heart attack and stroke. They may also stave off arthritis, depression, and some cancers, and might even tame menstrual cramps and postworkout soreness. Looking for clear, soft skin and great hair? Omega-3s do that, too.

Eat these frequently:

Fatty fish, such as wild salmon, sardines, herring, and tuna
Flaxseeds and flaxseed oil
Walnuts
GOOD FATS: THE MONOS

All monounsaturated fats are kind to your heart because they raise good HDL cholesterol and lower bad LDL cholesterol (the kind that clogs arteries). But virgin olive oil, the MVP of monounsaturates, does more. For starters, it contains micronutrients that are needed for hormone and enzyme production. But olive oil also boasts compounds that may fight breast and colon cancer as well as boost the cancer-fighting power of other foods.

Delicious sources are:

Olives
Virgin olive oil (be sure it's virgin; processing destroys nutrients)
Canola oil
Peanut and other nut oils
Nuts
Avocados

PRETTY GOOD FATS: THE POLYS

Most polyunsaturated fats are heart-friendly, but, with the exception of omega-3s, they don't have the star power of other healthy fats. Also, poly fats contain omega-6s, which are healthy unless you get too many of them -- and most Americans get up to 25 times more omega-6s than they need. Omega-6s should be eaten more sparingly because they can overwhelm the superstar omega-3s. Overall, try to get most of your polyunsaturated fats from omega-3 sources.

Find them in:

Corn, soybean, safflower, canola, sunflower, and cottonseed oils
Fatty fish (canned light tuna counts)

Source: Real Age