Good fats are an important part of the healthy eating guidelines
5. Good fats are essential in healthy eating.
Good fats come from fish, such as salmon, mackerel, sardines and anchovies. The smaller the fish, the less contaminated it is. Nuts and seeds such as walnuts, almonds, are great. Sunflower seeds, pumpkin seeds, chia seeds, flax seeds, etc. are powerhouses of healthy fats, vitamins and minerals. Avocados are also good.
Try to avoid too many bad fats in the form of processed foods, fried foods, trans-fats and saturated fats. Oils should rarely be heated. For your healthy eating guidelines the best oils are extra virgin olive oil and oils that are first cold pressed, preferably organic.