Fat, Little fat, No fat ???

I try to eat SOME fats, as I have poor joints. But I try to eat "good" fats, not saturates or trans-fats, etc. Natural fats, like in a good olive oil, nuts. But I still try to keep under my fats overall

Fat isn't only okay - its essential! I found this article to be helpful.

Mono-unsaturated fat (omega-9-mono-unsaturated fat) - This type of fat prevents heart disease and circulatory disease in moderate amounts.This type of fat also reduces inflammatory reactions in moderate amounts. Therefore it reduces the risk of cancer, intestinal inflammations and rheumatism. Ideally as much as 35% of the fat consumption should be from this type of fat. You can find this fat in olive oil, rape oil (raps oil), canola oil, almonds and almond oil.

Omega-3-poly-unsaturated fat - This type of fat prevents heart disease and reduces inflammatory reactions in moderate amounts. Therefore it also reduces the risk of cancer, intestinal inflammations and rheumatism. 20 % of the fat consumption should be this type. You find it in fish oil and in fat fish. If you suffer from inflammatory conditions like rheumatism and intestinal inflammation, you will probably benefit from increasing the amount of this fat type, and reduce the amount of other fat types.

Omega-6-poly-unsaturated fat - This fat type prevents heart disease if you do not consume too much of it. However it causes inflammatory reactions. This type of reactions are benign when they are moderate and when they are provoked to fight disease. But a constant high inflammatory response is dangerous, and can cause rheumatism, heart trouble and cancer. A very high consumption of this type of fat is therefore dangerous. 30 % of the fat consumption should be from this fat type. You find it in soy oil and corn oil.

Saturated fat - This type of fat is probably not dangerous in small amounts. In higher amounts, saturated fat gives high cholesterol levels, causes clogging of the blood vessels, causes coronary heart disease and increases the risk of infarct of the heart and other organs. Not more than 15 % of the fat consumption should be saturated fat. Saturated fat is found in fat from mammals, coconut fat and in milk.

Trans-fat - This type of fat is produced by chemical processing to yield specific mechanical properties. Margarine often contains this type of fat. This type of fat is dangerous, and is a probably a causal component for heart disease and cancer. This type of fat should ideally not be a part of the diet at all. Margarine, cookies, snacks and often also bread contain this type of fat. It is therefore important to reduce consume of margarine, cookies, snacks, and to check the composition of the bread you consume.There is however one exception:

Conjugated linoleic acid - This is perhaps the only trans fat acid that is benevolent in some amount. It is found in natural milk fat, and you can buy dietary supplements of this substance. A small amount of this substance may help keep your skin healthy and may help you to reduce weight.

Additional info can be found here: http://www.articleinspector.com/articles/1467/1/Right-Fat-Consume-and-Right-Amount-of-Fat-is-Important-to-Your-Health/Page1.html