Here's how to choose the right fats

While the word "fat" might have a negative connotation, not all fats are created equally. Unsaturated fats and omega-3 have many health benefits.

• There is every reason to switch to unsaturated fats if you care about the health of your cardiovascular system.
• The two types, monounsaturated and polyunsaturated, are found mainly in plants and fish.
• Olives, olive oil, nuts, avocados and salmon are all high in unsaturated fats.
• Olive oil and canola oil are especially rich in monounsaturates, and sunflower oil and corn oil are packed with polyunsaturates, including omega-6 fats.
• Many studies have shown that monounsaturated fats in particular can boost the health of your heart.
• For example, researchers at the University of Pennsylvania found that a diet high in "monos" was twice as effective as a typical low-fat diet at reducing the risk for cardiovascular disease.
• This is good news for food lovers. Try cutting down on butter, which is full of saturated fat, and replace it with olive oil — for example, try olive oil drizzled on crusty bread.
• Toss a crisp green salad in olive oil, mixed with balsamic vinegar.

• The other form of "good" fats that help to maintain a healthy cardiovascular system are omega-3 fatty acids, also known as essential fatty acids or EFAs.
• Although they are essential for many body functions, we can't make them in our own bodies, so we must consume them as food.
•  Omega-3s help to prevent blood platelets from clumping together and causing heart-stopping blood clots.
• This means they also lower the risk of strokes caused by clots. They reduce inflammation, high blood pressure and triglyceride levels.
• And there are signs that a diet rich in fish oils blocks the buildup of LDL cholesterol in the aorta, the main artery leaving the heart.
• Omega-3s are found in oily fish such as salmon, fresh tuna, sardines, herring, trout, mackerel and swordfish.
• They are also present in nuts, leafy green vegetables and a few vegetable oils, such as canola and flaxseed.