The Good Fats:
The plant world is the main source of good fat. Vegetable oils and nuts are two examples. Most of the fat in these foods is unsaturated and does not cause cholesterol to increase.
A particularly good type of unsaturated fat is monounsaturated. This type is abundant in olive oil, canola oil, most nuts (especially walnuts and almonds) and nut oils, and also found in avocado. Use these oils for sautéing, marinating, and in salad dressings. Nuts can be processed into "flour" and used as coatings on fish, or chopped and added to vegetable dishes, salads, cereals, yogurts, breads, muffins, or cookies.
Another good fat is found in fish. This fat is known as Omega 3 fatty acid and is particularly plentiful in cold water fish like salmon, tuna, herring, and sardines. Including these fish, as well as others, in our diet is a smart idea. Not only will these fats not raise cholesterol, they can contribute to improved levels of triglycerides and promote heart health.
The American Heart Association recommends that everyone eat at least two fish meals per week. It should be grilled, baked, broiled or sautéed. Avoid deep fat fried or breaded fast food fish sandwiches as these are full of calories and other bad fats.