You’ve likely been told for many years that fat is bad. The truth is, two kinds of fats actually keep your body healthy.
Omega-3. These poly-unsaturated fats reduce inflammation. The result is clearer arteries, lower blood pressure, and less pain from arthritis and headaches.
You can get omega-3 from fish such as mackerel, salmon, tuna, and herring, or from walnuts, flaxseed, wheat germ, and some green leafy vegetables.
Mono-unsaturated fats. Olive oil, a great source of mono-unsaturated fat, has been shown to lower cholesterol and blood pressure. Canola oil, avocados, and nuts are other good sources.
Even saturated fat is OK in moderation.
Source: pocket companion to Super Abundant Health Winter 2014