Healthy fats vs. bad fats

Fat is not the enemy. Your body needs it to absorb vitamins A, D, E and K, build cell membranes and make hormones, and it helps meals keep you satisfied. The real question is which fats to lean on.

Fats to enjoy often:

• Extra virgin olive oil, avocados and olives
• Nuts and seeds, including walnuts, flax and chia
• Fatty fish like salmon and sardines, rich in omega-3s

The fats most worth limiting are trans fats, found in anything listing "partially hydrogenated oil," which are clearly linked with heart disease. Deep-fried foods are best kept occasional too. Saturated fats, like butter and coconut oil, are more debated; enjoying them in moderation alongside plenty of plant fats is a sensible middle ground.

Try this: drizzle olive oil over your vegetables tonight.