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Healthy Fats

Traditionally, people may think that eating a diet high in fat is a recipe for gaining weight. Although this may be true in some instances, the types of fats that you are eating is really the most important factor, and fats in moderation is part of a healthy diet. Adults should get 20% to 35% of their calories from fat, according to the 2010 Dietary Guidelines for Americans. Here’s how to make sure you’re getting enough of the right kind. Make sure that you know the difference between good fats such as polyunsaturated fats and bad fats, saturated or trans-fat. You can find polyunsaturated fats in nuts, seeds, vegetable oils such as corn and safflower oil, and fatty fish. This category encompasses omega-3 and omega-6 fatty acids, which are known as essential fatty acids because our bodies don’t make them—we have to get them from food. These types of fats actually lower cholesterol whereas saturated fats can raise cholesterol and can increase your diabetes risk. Making simple dietary choices such as changing the type of oil that you cook with can decrease the amount of unhealthy fats that you are eating. For example, olive oil has less saturated fat than regular vegetable oil and can be used in most of the same recipes. Remember these simple tips to maintain a healthy diet and a healthy lifestyle.