Myth: Eating Foods With Fat Makes You Fat

Oh boy, I hear this piece of misinformation so often, it's ridiculous. The first thing you should know is not all fat is created equal. There are good fats and bad fats. And the good ones are essential to a healthy diet. But regardless of the type you're consuming, fat itself does not, I repeat, does not make you fat. The truth is consuming too many calories -- no matter the source -- leads to weight gain. But that's not to say you shouldn't know which fats to include in your diet and which to avoid like your worst enemy.

The best type of fat to consume is monounsaturated fat (found in extra-virgin olive oil, almonds and avocados) because it raises your "good" HDL cholesterol and lowers your "bad" LDL cholesterol, a risk factor for heart disease and other health conditions. Another healthy fat source are polyunsaturated fats, some of which are high in omega-3 fatty acids (such as in salmon, walnuts and flaxseeds). These fatty acids can help reduce the inflammation that leads to heart disease.

Now the fat that you want to steer clear of is trans fat. It's a synthetic type of fat made through a process called hydrogenation. Trans fats have zero nutritional value and do the exact opposite of monounsaturated fats, raising your bad cholesterol and lowering your good cholesterol. You'll find these nasties in many processed foods, including margarine, cake mixes, soups, frozen foods and baked goods. Incorporating even a small amount of trans fat in your diet is detrimental to your health -- so trash them!