Although nuts, seeds and oils are often considered the enemy by those following a low-fat weight loss plan, these beneficial fats are an essential part of healthy weight management and optimum health. That is because many have been shown to facilitate oxygen transport in the body; lubricate and insulate the muscles and organs; aid in the absorption of fat-soluble vitamins; nourish the skin, mucous membranes and nerves; and help maintain body temperature.

The three types of fat are saturated, monounsaturated and polyunsaturated. Saturation refers to the way that hydrogen is carried in the fatty acid molecule, as well as to the number of hydrogen bonds in the chemical structure of the fatty acid. Saturated fats include all meat fats, dairy products, palm and coconut oil, and manmade hydrogenated oils. Monounsaturated fats are found in olive oil, canola oil and peanut oil, while polyunsaturated fats are further divided into the Essential Fatty Acids (EFAs) Omega-3 and Omega-6.

The best known sources of Omega-6 fats are borage, evening primrose oil and black currant seed oil, while fish oils and flax oil contain high amounts of Omega-3 fatty acids. The body needs a balance of each of these types of oil to maintain health and prevent the problems that may arise when too much of any given type of fat is consumed. During the last one hundred years, the Western diet has favored fats from meat and dairy products and vegetable seed oils, resulting in a disruption of the balance of Omega-3 and Omega-6 fatty acids. This balance can be restored by increasing your intake of Omega-3-rich fats from fish, vegetables, flax oil and walnuts.

It is a common misconception that saturated fats from meats are dangerous. This type of fat is actually needed by the body, but not unlike other fats, it may cause problems when consumed in large quantities. The same is true of the other natural fats. Recently the media has warned about detrimental effects of coconut and palm oils, but there is little if any evidence to support such claims. In fact, all of the tropical oils contain large amounts of lauric acid, which has strong anti-fungal and anti-microbial properties. Furthermore, these oils have a very high flash point, which means they can withstand extremely high temperatures. This makes them ideal for cooking. Sesame oil and butter may likewise be used for cooking. Note, however, that while flax oil is an excellent source of Omega-3 fatty acids, it is very heat-sensitive should not come into contact with heat. This is also true of safflower oil, unless it is the "high oleic" variety.

To boost your intake of good fats, eat regular helpings of oily fish such as salmon, tuna, sardines and mackerel. Use extra virgin olive oil for cooking and salads, and also try flax oil, canola oil, soy oil and walnut oil. For nuts and seeds, choose almonds, walnuts, cashews, pecans, pistachios, peanuts, hazelnuts and Brazil nuts, as well as sunflower seeds, sesame seeds and pumpkin seeds.