Make the switch from eating bad fats to good ones

Despite what you might have heard, dietary fat isn't bad for you. In fact, it's an essential part of a healthy diet. The secret is the kind of fat you're eating. We'll go over good and bad fats and help you choose wisely.

• Monounsaturated fats are found in olive oil, canola oil, avocados, peanuts, almonds, cashews, and most other nuts. When they replace saturated fats, they have a beneficial effect on cholesterol and help reverse insulin resistance.
• Omega-3 fats are plentiful in fatty fish. Related fats are found in flaxseed and canola oil. Omega-3 fats (especially those from fish) help prevent heart disease and may improve insulin sensitivity.
• Polyunsaturated fats occur in corn, soybean, and safflower oils and can be beneficial. Most of us already get plenty of polyunsaturated fats though, so don't go out of your way to get more. You're much more likely to need more monounsaturated fat in your diet.

• Saturated fats are found in red meats, full-fat dairy foods, and a few vegetable oils such as coconut oil. These increase levels of "bad" LDL cholesterol, promote heart disease, and reduce insulin sensitivity.
• Trans fats are found in solid margarine, vegetable shortening, partially hydrogenated vegetable oils, and many deep-fried snacks, fast foods, and commercial baked goods. They raise "bad" LDL cholesterol, lower "good" HDL cholesterol, increase heart disease risk, and may increase insulin resistance. Trans fats are now listed on nutrition labels, and manufacturers are offering new foods with "no trans fats." However, be sure to check the food's glycemic load (GL) as well as its trans fat content. If the food has a high GL, it's probably best to avoid even if it's free of trans fat.

1. Cut back on the major sources of saturated fat in your diet. Try making small changes each week: use a leaner sandwich meat at lunch, have steak instead of ribs, or choose low-fat frozen yogurt instead of ice cream. Make that one change, and once you have, start thinking about your next one. Just cutting back on cheese, full-fat yogurt, and regular sour cream can substantially reduce the amount of saturated fat you eat with very little effort. So can switching from whole milk to 1% or fat free.
2. Eat more non-meat protein. Try beans, lentils, peas, and soy foods. By swapping a few meat-based meals a week for vegetarian options, you can go a long way toward building a healthier diet. Aim for one new vegetarian meal each week for a month. Ultimately, turn it into a lifetime habit.
3. Eat fish or shellfish twice a week. It can be fresh, canned, or frozen (but skip the breaded fish sticks). Experiment with different cooking methods.
4. When you eat red meat, choose lean cuts. It can make a big difference in how much saturated fat you get, and you won't need to sacrifice taste. 85 grams (1/3 cup) of cooked regular ground beef has 6 grams of saturated fat, while the same amount of extra-lean ground beef has only 2.5 grams.
5. Cook and season with olive oil. Reach for the olive oil instead of butter whenever you cook. You'll hardly notice the difference in most foods, but making this change can dramatically decrease the amount of saturated fat you add to your diet.
6. Make canola oil your second choice. Use it for a more neutral taste when sautéing and in baking. It's very versatile yet low in saturated fat.
7. Add more nuts, seeds, and avocado to your meals. You can add nuts to practically any main dish or baked item, and avocado is an easy addition to salads and sandwiches. Alternatively, try carving up a few slices of avocado and drizzle with lemon juice for a healthy snack.

You don't need to fear fat, you just need to be smart about it. Use this guide to get educated and make healthier choices.