Fat has been given a bad reputation in recent years, due to societal focus on dieting and “healthy living”. Although it is true some kinds of fat are not good for you, if you choose your food wisely, you will enjoy the many benefits that healthy fats have to offer.

Fat not only gives you energy, but performs other very important functions such as regulates blood pressure, carries fat soluble vitamins from your food throughout your body, protects your nerves, and is crucial in the maintenance of healthy hair, eyes and complexion. The trick to eating fats is to select the right ones-a good rule of thumb is to stick with unsaturated fats found in foods which have not been processed or heated.

Here are a few fool-proof ways to ensure you are incorporating the right kinds of fat into your diet:

1. Add a few slices of avocado to your salad or sandwich. Avocado contains some of the most heart healthy fats you can find and also provides a generous dose of potassium to your diet.
2. Make salad dressing with pure oils. A simple and healthy salad dressing can easily be made with extra virgin olive oil and vinegar of your choice.
3. Eat fish. Fish oils are high in omega 3 fatty acids which your body cannot produce on its own. These fatty acids are excellent for your heart and brain health. If you are not a big fan of the taste of fish, supplements are an excellent alternative .
4. Snack on Nuts. Nuts are a great snack any time of the day due to the fact that they can actually lower your bad cholesterol. Other benefits of eating nuts include getting a healthy dose of vitamin E, omega 3’s, and fiber.
5. Incorporate flax seed in to your diet. Flax seed is full of omega 3 fatty acids, is very high in fiber, and can reduce plaque formation in arteries. Ground flax seed is easily put in to home made smoothies or sprinkled on your cereal. Flax oil can also be taken in capsule form .

Please keep in mind that there is such a thing as too much fat, even if it is the healthy kind. The recommended amount of fat the average person should be consuming on a dialing basis is about 50 to 75 grams per day Remember to always watch your portion size and be aware of mindless snacking which could lead to weight gain and other health problems.