Not all fats are created equal. The impact of fat on blood cholesterol and the development of heart disease are enormous. Being careful as to what kinds of fat you include in your diet is important. It will have a serious impact on your overall heath.

• Monounsaturated fats are good: They are found in olive oil, walnuts, and avocados. They can help lower blood cholesterol.

• Saturated fats are mostly bad: They are found in meats and whole dairy products. These kinds of fats can raise your blood cholesterol.

• Polyunsaturated fats are a mixed bag: Some are more beneficial than others. Omega 3 polyunsaturated fats, found in fish oils, are good fats. But Omega 6 polyunsaturated fats, found in most vegetable oils, many baked goods and snacks, are not good when you eat too much of them at the expense of the good Omega 3 fats. Many chronic illnesses can be linked to a low Omega 3 and high Omega 6 fat diets. Note: Almost all nuts, except walnuts and possibly macadamia nuts, have high Omega 6 values thus must be eaten in small to moderate amounts. Almonds have no detectable Omega 3 levels. Peanuts are not nuts but in fact legumes.

• Trans-fatty acids are bad: They are found in margarine, hydrogenated vegetable oils, most peanut butters, shortening and nearly all processed foods.

Good polyunsaturated oils: Walnut oil, canola oil, flaxseed oil. These are low in Omega 6 and high in Omega 3 fats.

Good monounsaturated oils: Olive oil and avocado oil.

Bad polyunsaturated oils: Safflower oil, peanut oil, cottonseed oil, sunflower oil, sesame oil, and corn oil. They are high in Omega 6 and low in Omega 3 fatty acids.

Fish oil supplementation:

Many people who have the typical Western diet are deficient in Omega 3 fatty acids. Supplementing high quality fish oil is strongly encouraged. There are two important types of fish oil to look for: EPA and DHA. Look for fish oil that includes these two types with a 2:1 or 3:2 ration of EPA: DHA. Daily recommendations of EPA are 2-3 grams per day and DHA is 1-2 grams per day. Fish oil can be bought in capsule or liquid form. High quality fish oil should not taste fishy. If it does then it has oxidized and no longer contains the anti-oxidant health benefit it should.