Top 5 Sources of Good Fats

1. Vegetables. Vegetables that contain fats (with the exception of coconuts) are are good sources of unsaturated fats. Avocados and olives are two good examples.

2. Vegetable Spreads. Vegetable spreads can be used as substitutes for butter and margarine. Unlike butter, they contain little saturated fat and unlike margarine are not made from hydrogenated oils and are therefore free of trans fat. They're made from vegetables oils which have some positive health effects.

3. Oils. Olive and canola oils are rich in unsaturated fats. They are great substitutes to use for butter while cooking and add their own unique flavor to foods.

4. Nuts. Nuts contain high amounts of monounsaturated fats which have been shown to protect against cardiovascular disease. Nuts can be used a great snacks which will help you get to your next meal without binging on junk foods such as potato chips or doughnuts. Peanut butter also contains healthy fats.

5. Fish. Fish are rich in unsaturated fats. They also contain omega 3 fatty acids which are heart healthy. Fish are a great substitute to meats such as beef and pork that are high in unhealthy, saturated fats.