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In spite of all the marketing for “low fat” and “fat free” foods, not all fats are bad for you, and many are essential to good health. Here are 5 foods with “good” fats you should be adding to your diet for a healthy lifestyle.

Coconut Oil

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Coconut oil has many, many uses. High in saturated fat (which is actually good for you), great for cooking and with its low melting point, can be easily included in shakes, baking and as an all-purpose oil replacement.

Fish Oil

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Fish oil is a staple when it comes to getting Omega 3 (EPA & DHA) fatty acids, which have been shown to aid vision, cognitive function, blood pressure and more. There is no shortage of information on Omega 3 and its health benefits. While it is best obtained through a diet of fish, supplements can distill these fats more efficiently.

Peanut Oil

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For cooking purposes, Canola Oil is often used for its high heat tolerance. Due to it being GMO and highly processed, a more viable alternative is Peanut Oil. High in monounsaturated and polyunsaturated fats, and with a very high smoke point, ideal for cooking, too. Those with peanut allergies should avoid, however.

Extra Virgin Olive Oil

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The grand-daddy of healthy oils, it is best used cold in dressings and as a seasoning. It is heart healthy, great for the skin and cognitive function, with saturated, mono-unsaturated and polyunsaturated fats. It should not be used as a high-heat oil due to it damaging the fats inside. Go for the “Extra Virgin” or “Cold Pressed” variety to ensure it is not diluted or heat treated.

Avocado Oil

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A good alternative to Olive Oil, with a similar makeup of mono-unsaturated and saturated fats. It works better as a cooking oil than Olive Oil as it has a higher smoke point.  Also high in Vitamin E and phytosterols.