Nutrition- Good Fats

Many individuals consider fat to be a negative aspect of a diet, as it is believed to cause both cellulite and obesity. However, eating low amounts of fat is said to have huge health risks.
There are reported to be two different kinds of fats, good fats and bad fats. Bad fats, for example, saturated fats, may cause obesity, heart disease and cancer and may be found in foods such as, margarine and fatty cuts of red meat. They are reported to be solid when at room temperature.
Unsaturated fats made up of monosaturates and polyunsaturates are believed to be beneficial in sustaining cell structure, locking in skin moisture and are reported to be required for producing hormone- like substances named prostaglandins that monitor the menstrual cycle and reproduction.
Consuming too few of these fats may cause an individuals health to suffer, and may often present itself in the form of dry skin or behavioral problems. These fats are reported to be liquid when at room temperature. 

Omega-6 fats:
Omega-6 fats are a segment of the polyunsaturated fat family and consuming foods containing them may help in lowering cholesterol.
It has been stated that Omega-6 fats should be consumed via natural sources, from seeds, fish and vegetable oils.

Monounsaturated fats:
Monounsaturated fats are reported to help in lowering cholesterol levels and improving the balance between (HDL) and  (LDL) types of fat. They are said to be more stable than polyunsaturates as they are much less likely to degrade and form cancer promoting products in the body when exposed to heat. The largest source of monounsaturates is reported to be olive oil, however nuts, rapeseed and avocados are also great sources.

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Omega- 3 fats:
Omega-3 is anti-inflammatory and is reported to keep blood clot- free. They are reported to play an essential role in foetal development. By far the finest source of omega-3 is considered to be oily fish, including salmon and mackerel; however flaxseed is also a rich form.
The human brain is reported to require omega- 3 fats in order to grow and function well, they are said to be essential during pregnancy, breast-feeding and infancy. Due to its anti- inflammatory content, omega- 3 fats may help in reducing asthma and other allergies. Omega- 3 fats may also reduce the symptoms of Type 2 diabetes, help in aiding digestion and improving the health condition of nails and skin.

Fat foods which are said to be good for you

Nuts- Nuts are said to be a great source of monosaturated fats as well as the omega- 6 fats. Nuts also feature minerals such as iron, zinc and magnesium. They feature vitamin E, which is believed to help in stopping polyunsaturated fats becoming oxidized inside the body.

Oily Fish- This is reported to be a great source of omega- 3 fats. Nutritionist’s have advised consuming between 2-3 oily fish meals per week.

Linseeds- Linseeds are also known as flaxseeds and are known to be one of the best vegetable sources of omega - 3 fats, especially the essential fat alpha- liolenic acid.

Green leafy vegetables, soy beans, rapeseed oil and walnuts - These feature omega-3 oils in tiny quantities.

Pumpkin seeds- They are a rich source of the omega-6 fats and linoleic acid. Pumpkin seeds contain vast amounts of zinc, iron and other minerals.

Avocados- They are packed with healthy monounsaturated fats and are a fantastic source of vitamin E. The properties featured in avocadoes are reported to help in maintaining a healthy heart.

Supplements:

Fish oils- Consuming on fish oil supplements is said to be a concentrated way of having omega-3. Fish oil supplements are said to be useful for easing joint pain and protecting a healthy heart.

Flaxseed oil – Flaxseed oil supplements are said to be a concentrated omega- 3 supplement, helpful for vegetarians or anyone else who does not enjoy eating fish.

Starflower oil and evening primrose oil- These provide long chain omega- 6 fats that are reported to be beneficial for people who can not make them from essential fatty acids found in food.

Evening Primrose Oil – This contains essential fatty acids, reported to be beneficial for the brain.

Tuna Oil- Taking tuna oil supplements on a daily basis is believed to help in improving concentration and help in keeping one focused.