Truth: Fat is a critical part of a healthy diet and body.  Including healthy fats in your diet increase metabolism and increase optimal function of all of your body systems. 

The most beneficial fats include:

a) Avocado 

Although avocados have a higher fat content than most other fruits (around 20 times the amount, on average), they actually contain health-promoting monounsaturated fats. These fats are needed for healthy development and regulation of the brain and central nervous system. One of these fats, oleic acid, is believed to help lower cholesterol. Avocado is an excellent source of potassium, containing around 60% more of this valuable mineral than bananas! Potassium plays an important role in the regulation of blood pressure and, in later life, can help prevent heart disease, strokes and hypertension (high blood pressure). Lutein is a carotenoid. A natural anti-oxidant, lutein is responsible for promoting healthy skin and eyes. 

Avocados also contain the following important nutrients... 

• folate 
• fiber 
• vitamin E 
• iron 
• copper 
• beta-carotene 
• vitamin K 
• B vitamins 

b) Olive Oil 

Olive oil contains monounsaturated fats -  beneficial  fats that, in the long term, help lower ‘bad’ cholesterol and raise ‘good’ cholesterol. 

It contains linoleic and linolenic acids, fatty acids which contribute to healthy bones. Olive oil  can help women retain bone mass in later life. 

It contains vitamins A, C, D, E, K  – plus B vitamins. It is a rich source of anti-oxidants, which help prevent serious illnesses like heart disease and cancer. These anti-oxidants are infinitely more abundant in  extra-virgin olive oil than in any other grade – and researchers now feel that it is the anti-oxidant components of olive oil that make it such a source of good health and long life to those who follow a Mediterranean diet. The oleic acid in olive oil helps support the growth and development of children’s brains. 

Olive oil has anti-inflammatory properties, which can help prevent – or limit the severity of – asthma. It is gentle on the tummy and even has a mildly laxative effect, making it useful for avoiding constipation and keeping ‘regular’. 

c) Flax Oil 

This natural oil (also known as Linseed Oil) is highly recommended for the general well being and whole body nutrition and is considered to be nature's richest source of omega-3 fatty acids that are required for the health of almost all body systems. 

Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil. 

Research shows low incidence of breast cancer and colon cancer in populations that have high amounts of lignan in their diet. Flax is 100 times richer in lignan than most whole grains. 

Studies show that Omega-3 fatty acids help lower cholesterol and blood triglycerides, and prevent clots in arteries, which may result in strokes, heart attacks and thromboses. 

Flax oil does the following: 

• Helps protect the body against high blood pressure, inflammation, water retention, sticky platelets and lowered immune function. 
• Shortens recovery time for fatigued muscles after exertion. 
• Increases the body's production of energy and also increases stamina. 
• Accelerates the healing of sprains and bruises. 
• Eases weight loss in people afflicted with obesity. 
• Stimulates brown fat cells and increases the metabolic rate making it easier to burn off fat. 
• Improves the absorption of Calcium. 
• Strengthens finger and toenails. 
• Can improve eyesight and perception of colors. 
• Can often improve the function of the liver. 
• Can relieve the side effects and stop development of many forms of cancer. 
• Can relieve some cases of Asthma. 
• Helpful in the treatment of Eczema, Psoriasis, and Dandruff. 
• Can relieve the symptoms of Rheumatoid Arthritis. It can relieve the symptoms of Diabetes Mellitus. 
• Can alleviate some allergies. 
• Helps prevent Atherosclerosis (the accumulation of fatty deposits inside the blood vessels, especially the large and medium-sized arteries, that many people experience during the aging process). 
• Lowers high blood pressure in Hypertension sufferers. 
• Has been scientifically proven to treat some cases of depression. 
• Can improve the mental function of many old age pensioners. 
• Can help in the treatment of Multiple Sclerosis. 
• Has been proven to improve the behavior of Schizophrenics. 
• Can relieve some cases of Premenstrual Syndrome (PMS) in females. 
• And more...! 

Unfortunately, our current diets do not come close to meeting our daily EFA (essential fatty acids) requirements. The richest sources of EFAs such as flax seeds, cold-water fish, and soy and canola oils are rarely found in our regular meals. In addition, more typical foods like red meats and egg yolks can actually encourage the body's production of bad prostaglandins. Flax Seed oil can help restore the body's natural balance of good and bad prostaglandins. 

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d) Almonds

Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. 

In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). 

When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%. In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that's 24.7% of the daily value for this important mineral), plus 257 mg of potassium. 

Lessening after-meal surges in blood sugar helps protect against diabetes and cardiovascular disease, most likely by lessening the increase in cholesterol-damaging free radicals that accompanies large elevations in blood sugar. This is one reason why low- glycemic index diets result in lower risk of diabetes and heart disease. Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. 

A study published in the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, 25% of which was monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53% of their calories were derived from carbohydrate. Both diets supplied the same number of calories and equivalent amounts of protein. After 6 months, those on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and systolic blood pressure (-11 vs. 0%). Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet! Among those subjects who had type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet versus in 50% of those on the complex carbohydrate diet. 

Eating Nuts Lowers Risk of Weight Gain 

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts. The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts. 

And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly. 

Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardio-protective diet and also allay fears of possible weight gain." Practical Tip: Don't let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts! 

Spread some nut butter on your morning toast or bagel. Remember how many great childhood lunches involved a peanut butter and jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut butter and concord grape jelly on whole wheat bread. Fill a celery stick with nut butter for an afternoon pick-me-up. Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner's steamed vegetables. Or just enjoy a handful of lightly roasted nuts as a healthy snack. 

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