What Types of Fats Should I Choose for a Healthy Diet?

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You really only need the essential fatty acids and that comes from omega-6 fatty acids and omega-3 fatty acid. Because omega-6 is omnipresent and it's impossible to avoid, I want you focus on trying to get a little bit more of the omega-3 fatty acids. Foods that are rich in omega-3 fatty acids include hemp seeds, flax seeds, chia seed as well as walnuts, a quarter cup or half a cup of walnuts a day is all the essential fats that you'll need from your whole diet in a day.

But also mono and saturated fatty acids have been shown to be good for heart health, and you get those in the whole food versions from avocados, olives and nuts as well.