LIST OF GOOD FATS AND BAD FATS

GOOD FATS

1. Monounsaturated fats
2. Nuts & seeds - Olive, avocado, canola, macadamia-nut oils
3. Sunflower oil (highly oleic only)
4. Alpha-lunolenic acid
5. Omega-3 fatty acid
6. Flaxseed and flaxseed oil
7. Walnuts
8. Chia seeds
9. Canola oil
10. Hempseed oil (considered the best source of fatty acids in terms of omega-3 to omega-6 ratio)
11. EPA & DHA omega-3 fatty acids
12. Coldwater fish such as salmon
13. Mackerel
14. Herring, trout, tuna, & sardines
15. Fish oil supplements 
16. Medium-chain saturated fats
17. Coconut oil
18. Grass-fed meat & dairy 
19. Organic free-range chicken and eggs
20. Wild salmon

BAD FATS

1. Trans fats
2. Partially hydrogenated fats
3. Shortening
4. Margarine
5. Many baked goods and crackers (look for "trans fats" on the label
6. Linoleic acid
7. Omega-6 fatty acid
8. Most vegetable oils, including corn, Grapeseed,safflower,soy & Sunflower
9. Oxidized fats
10. Fried foods
11. Charboiled meat
12. Longer-chain saturated fats
13. High-fat meat & dairy 
14. Grain or soy-fed meat & dairy
15. Conventionally raised chicken & eggs
16. Farmed salmon

What to eat: A review of recent evidence on     diet and health