When you hear the word 'fat', do you automatically think 'bad'? If so, you're like many others who haven't yet discovered that not all dietary fats are your enemies.

Monounsaturated and polyunsaturated fats are considered 'good fats' and can actually keep your heart healthy. But where do you find these heart-healthy fats and how do you make sure you're getting enough?

Stacey Blouin, a registered dietitian and owner of Comox Valley-based Nutrition Craving, reveals tips for uncovering these hidden heart-loving fats and making them a regular part of your diet.

There are four main types of fats in food. They include:

-trans fats

-saturated fats

-monounsaturated fats and; 

-polyunsaturated fats. 

Knowing which fats to avoid, even in moderation, will help you to make smart choices for healthy eating when you're reading food labels. "Any fats in large amounts aren't good for you," Blouin explains. "But the ones that you need to watch for -- even in small quantities -- are trans and saturated fats."

Trans fats are found in some processed foods and store-bought baked goods. Some natural trans fats are found in milk and other animal products, says Blouin, but only the processed trans fats are dangerous. 

Saturated fats come from animal products and can be found in meat, butter, cheese, etc. Saturated and trans fats are considered 'bad fats' because "these types of fats tend increase your bad cholesterol levels (LDL)," explains Blouin. "When LDL levels become too high, the risk of cardiovascular disease increases. Trans fats can also decrease your good cholesterol (HDL) levels."

 

But there's good news when it comes to fats. "The good fats are monounsaturated and polyunsaturated fats," Blouin says. "These fats help to decrease the bad cholesterol (LDL) in our blood, thereby decreasing cardiovascular disease risk."

You can find these types of fats in certain oils (canola, olive, soy), nuts, seeds and cold water fish, but Blouin warns that you should still practise moderation when eating these fats. "Even though some fats are good for us, they're packed with calories and can cause more harm than good if taken in large amounts."