Fats 

Not all fat is bad for you, some can even help you lose weight.

Approximately 20% of your calories should come from high quality fats. There are two types of fats, good and bad fats.
Essential fatty acids (EFA's) are the name given to the good fats which are absolutely necessary to fight disease and combat poor health symptoms and should be consumed on a daily basis. 

Saturated Fats (the bad fats)

Saturated Fats are hard fats and have almost no nutritional value at all. Saturated fat deposits stored on the body until they can be burnt off and used for energy.

Saturated fats:

Clog the arteries; increase the risk of cardiovascular disease, increase bad cholesterol levels and high blood pressure leading to obesity, heart and organ related diseases.

Sources: Dairy foods, processed dairy foods, poor quality meats with high fat content.

Mono-saturated Fats (the good fats)

Helps reduce the risk of cardiovascular disease.
Helps the body with its functions and promotes health.
These fats are not essential but are and should be part of your healthy diet.

Sources: Olive oil, Grape seed oil, ground nut oil, peanut oil, flax-seed oil, sesame oil, corn oil, whole grain wheat, oatmeal, sunflower oil

Polyunsaturated fats (the best fats)

Polyunsaturated fats come in two forms and both of which are essential oils to maintain good health. These should be consumed daily:

Linoleic (known as omega 6 oils)
Sources: sesame seed, sunflower seeds
Linolenic (known as omega 3 oils)
Sources: Pumpkin seeds, Flax seeds, Soya beans, Nuts, Salmon and other fish

Polyunsaturated fats stimulate blood circulation and helps lower cholesterol as well as aiding digestion and helping rid your body of saturated fats.

Trans Fats

These are mono-saturated or polyunsaturated fats that have been hydrogenated, which give them the same characteristics of saturated fats. These fats are hardened, which are better for cooking and used to add to food shelf life.

Trans fatty acids are extremely unhealthy and should be avoided all together as too much consumption leads to coronary heart disease, high blood pressure and increased bad cholesterol.

Sources: fried fatty foods, biscuits, crisps, fast foods and takeaways and long life baked foods.

• Eat seeds - health food shops offer a great choice. For extra benefit, grind them and sprinkle on cereals, soups and salads
• Eat fish - herring, mackerel, salmon, sardines or fresh tuna 2 or 3 times a week for a good amount of omega three fats.
• Use cold pressed seed oils for salad dressings.
• Avoid dairy products and seek alternatives.
• Supplement fish oil for omega 3 fats and evening primrose oil for omega 6 fats. These fats can be used to help with weight loss.
• Choose lean meat when cooking and cut off any excess fat.