Healthy fats are necessary and beneficial for a healthy diet. It is important to focus on eating beneficial “good” fats and avoiding harmful “bad” fats. Here are some examples of healthy fats:

• Monounsaturated and polyunsaturated fats: These are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

• Omega-3 fatty acids: These are "good" fats that help keep your heart healthy. Foods high in omega-3s include fatty fish (such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna), chia seeds, and flaxseeds.

• Avocado: Avocado is about 80% fat, by calories, making it even higher in fat than most animal foods. It is a great source of monounsaturated fats.

• Cheese: Cheese is high in fat, but it is also a good source of protein and calcium. It is best consumed in moderation.

• Nuts: Nuts are high in healthy fats, fiber, and protein. Examples include almonds, peanuts, macadamia nuts, hazelnuts, pecans, and cashews.

• Extra virgin olive oil: This is a healthy source of monounsaturated fats and is a staple of the Mediterranean diet.

It is important to limit foods high in saturated fat, such as red meat, butter, cheese, and ice cream. Trans fats should be avoided altogether. When cutting back on foods like red meat and butter, it is recommended to replace them with fish, beans, nuts, and healthy oils instead of refined carbohydrates.