Good Fats, Bad Fats, and Heart Disease Medically reviewed by Natalie Butler, RD, LD on January 20, 2016 — Written by Robin Madell When it comes to diet, fats get a bad rap.

In other words, don’t go no fat, go good fat. The power of omega-3s Omega-3 fatty acids are a type of polyunsaturated fat and are especially beneficial to your health.

Eating good fats in place of saturated fat can also help prevent insulin resistance, a precursor to diabetes. So while saturated fat may not be as harmful as once thought, evidence clearly shows that unsaturated fat remains the healthiest type of fat.

The fats found in processed junk foods and store-bought baked goods aren’t so good for us, while fat from more natural foods like avocados, grass-fed beef, and olives can be beneficial" says Elliott.

It’s easy to see the similarities between nuts and nut butters, but you’d be surprised to note that not all nut butters will be good sources of healthy fats. It’s important to check out the nutrition labels on jars of regular and reduced-fat nut butters.

Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.

Like most other cheese, the calories are high. But because the flavor is so bold, a little goes a long way. Two tablespoons of grated Parmesan contain about 45 calories, 2 grams fat, and 2 grams saturated fat. It’s also a good source of calcium and counts toward your three daily recommended servings of dairy.

Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel.

If you’re able to tolerate dairy, full-fat dairy can be an excellent source of heart-healthy fats. Probiotic yogurt, in particular, is a staple on the healthy fats list as it contains beneficial bacteria that can help optimize the health of your gut microbiome to promote better overall health. Upping your intake of probiotics can also support healthy digestion, boost immunity and reduce cholesterol levels.

Saturated fat. This is a type of fat that comes mainly from sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease.