Fats

Not all foods that contain fats are harmful.

Saturated Fats:
This is the dangerous fat.  The one that causes the plaque that clogs your arteries.  All whold milk adn Dairy, most meat products are high in saturated fats.

Monounsaturated Fats:
These pass through your system very easily without causing damage to your arteries.  Canola and olive oil are high in monounsaturated fats, as are avocados and some nuts such as hazelnuts and pecans.

Cooking oils contain varying amounts of different types of fats, but are generally high in polyunsaturated fats, which like monounsaturated fats, may actually be good for you.

A healthy rule of thumb ----
All oils contain exactly the same calories so make your decision based on fat content.

Check labels for items that are lower in saturated fat, higher in monounsaturated fats.

Avocadoes are fruits that contain fat about 31 grams for a whole avocado, but most of that fat is monounsaturated so you can have that guacamole, but without the sourcream.  Don't eat two avocadoes a day every day.  A few slices or a half an avocado twice a week is fine.

Nuts contain natural fats, which are better than processed fats, dry roasted contian the same fat as oil roasted.  Nuts are mostly monounsaturated.

Seafood contians little or no saturated fat.  Even though it may contain more cholestrol than meat, seafood is a better choice.
Meat has saturated fat.

Cholestrol

Carbohydrates

Fiber

Changes you can do today

Substitutions