Fats.. Good or Bad?

Do we need fats?  YES! I've learned a bit about fats recently and here is a breakdown of the different types: 

Saturated Fats
This type of fat comes from dairy and beef.  It is also found in baked goods and fried foods.  It is generally solid at room temperature.  The American Heart Association recommends limiting saturated fat to less than 10%. 

Unsaturated Fats
Monounsaturated- This is found in olive, canola, peanut, sunflower and safflower oils, avocados, peanut butter and most nuts.  It's also a part of some animal fats such as chicken, pork and beef.  
Polyunsaturated- This is found in sunflower, corn, soybean and cottonseed oils.  It's also found in walnuts, pine nuts, flax and pumpkin seeds. Omega 3's and Omega 6's are essential fatty acids that our body can only get through diet.  

• Omega 3's- cold water fish, salmon, mackerel, herring, fish oils, walnuts, flaxseed and cod liver oil.  
• Omega-6's- Walnuts, safflower oil, hemp seeds and tofu.  

Resources: 
Omega-3 Foods: Top 15 Plus Recommended Recipes - Dr. Axe (draxe.com)

Dietary fat: Know which to choose - Mayo Clinic