FATS Fats are the major stored form of energy in the body.  Despite their bad reputation, fats have many essential functions in maintaining health.  Fat transports fat-soluble vitamins, forms the major materials of cell membranes, provides a protective covering for internal organs, provides an emergency energy source during times of lowered food intake, and insulates the body against cold temperatures.  They come in the following categories; saturated, polyunsaturated, and monounsaturated.
		Saturated fatty acids (SFA) are found in high concentrations in animal products and some vegetable oils.  The more saturated a fat is, the more solid it is at room temperature.   Scientific studies have shown overconsumption of SFA to contribute to elevated blood cholesterol levels. Polyunsaturated fatty acids (PUFA) make up most vegetable and fish oils and are found in many types of nuts and seeds.  Margarine, mayonnaise, soy products, and most salad dressings are also high in PUFAs.  PUFAs can help lower blood cholesterol levels, however, they can also lower "good" cholesterol. Monounsaturated fatty acids (MUFA) are thought to be the heart healthiest types of fat.   They decrease "bad" cholesterol without lowering "good" cholesterol as some PUFAs have shown.  Both PUFA and MUFA are liquid at room temperature. Trans fatty acids are formed during food processing when manufacturers change the chemical structure of unsaturated fats to make them semisolid at room at room temperature.   This process is hydrogenation and it increases the stability of the product, which increases shelf life.  The body processes trans fatty acids in such a way as to cause an increase in blood cholesterol levels.
			Advocado Sunflower Seeds Cold-water fish Natural peanut butter Low-fat cheese Low-sodium nuts Olive oil Flax seed oil