Health fats? Are you kidding? Yes, It is essential to include healthy fats in the things to eat to loss weight. Cutting all fat sources is harmful for your health since fat is required to protect your heart, support a healthy pregnancy, aid in memory and reduce depression symptoms and many other essential functions in the body.

With that in mind, Here are some important tips to help you make the right choices when it comes to healthy diet fats.

The first thing you should know is that there is a big difference between all the low-fat and non-fat products in the market today and the natural, healthy sources of fat for your diet. Do focus on getting your healthy fats directly from their natural sources as opposed to getting them from drug supplements, or processed and packaged food products.

Healthy fats are classified into 3 groups: Monounsaturated fats, polyunsaturated fats, and omega 3 fatty acids. Each of these groups is obtained from various foods.

Monounsaturated fats are found in olive oil, canola oil, sunflower oil, peanut and sesame oil, which are excellent for cooking, instead of using butter or stick margarine for your recipes. You can also find monounsaturated fats in avocados, olives, almonds, macadamia nuts, pecans and cashews, as well as peanut butter. The variety of these fats in these food items makes it much easier to incorporate these healthy fats in your diet.

Polyunsaturated fats are typically present in protein rich foods, giving you double the nutritional value. These can be found in fatty fish such as salmon, tuna and mackerel, soy milk, tofu, sesame and pumpkin seeds, corn oil and soybean oil. As you know, protein is a cruel nutrient for weight loss, so find this food group in sources rich in healthy polyunsaturated fats, too.

The most famous healthy fat is the omega 3. Some commercially produced products like margarine claim to be “fortified” with this essential oil. Avoid these products and seek out omega 3 from natural things to eat to loss weight, particularly in fish. Salmon, herring, anchovies, sardines and trout are excellent sources of this and other oils.

How can you incorporate these sources of healthy fats in your diet in a way that's helping you reach your goal to loss weight? Remember that you only need just a little of these fats everyday, with the recommended intake of 20% to 35% of your overall calories coming from fats.

Practically speaking, it is as easy as changing your diet such as shunning red meat or white – fish and chicken, avoiding frying the meat and instead baking or grilling it to reduce the fat.

Notice I said, “simple” not “easy.” Although it can be hard sometimes at first, making a permanent change in your diet is your best ticket to success. For once you cut down on unhealthy fats in the diet, which are often in solid states at room temperature, you can enjoy the benefits of good fats. Remember I'm here to help you know and Choose the right things to eat to loss weight and stay healthy.