Eating fat makes you fat, right? If this is what you think, you're wrong. But it's not your fault -- it's probably what you were led to believe. 
 
 Actually, unsaturated fats, like those found in plant-based oils, nuts and fatty fish, are good for you because they help protect you from heart disease, help you maintain a healthy weight and even have some superficial benefits for your skin and hair. 
 
 But there’s a lot of confusion out there about the role dietary fat plays in our lives, and it's no wonder we're mixed up about it. 
 
 The History 
 
 Starting around 1980, top nutrition experts and the federal government advised all Americans to dramatically cut back on dietary fat to avoid heart disease and weight gain. 
 
 Back in the day, notes NPR, these experts wanted us to replace dietary fats -- from olive oil to butter to nuts -- with healthy carbohydrates, like whole grains, vegetables and fruits. This was based on well-meaning but misleading research that showed a correlation between diets high in fat and people with high cholesterol levels in their blood. 
 
 But of course, people didn't really replace big, juicy steaks with more vegetables. Instead, food companies co-opted this "low fat" message, creating high-sugar, low-nutrient snacks and foods that technically fit the low-fat bill but were anything but healthy. Anyone who recalls chowing down on Snackwell's fat-free Devil's Food Cookie Cakes will remember this era. 
 
 The Message Today 
 
 Now, more than three decades later, Americans are heavier and have more heart disease than ever before, and researchers suspect that when we replaced that fat in our diets with sugar and refined starch, it led to increased obesity and metabolic diseases like Type 2 diabetes. Both of these conditions can increase the risk for cardiovascular disease. 
 
 "Actually, farmers have known for thousands of years that you can make animals fat by feeding them grains, as long as you don't let them run around too much, and it turns out that applies to humans," said Harvard University food researcher Walter Willett in a past interview with PBS. "We can very easily get fat from eating too many carbohydrates, and the public was really directed to only focus on fat calories, when we really have to keep an eye on calories no matter where they're coming from." 
 
 Today, health experts and the federal government are trying to recalibrate the needle on dietary fat. With more complete, rigorously-conducted research about how unsaturated fats (like mono- and polyunsaturated fats) can actually protect people from heart disease, the nation's top nutritionists want to make sure that blanket, low-fat diet advice for the general audience is a thing of the past. 
 
 How Fats Work 
 
 One thing we do know now: Dietary fat isn’t evil, it’s simply a highly-concentrated source of calories that helps your body absorb essential vitamins like A, D, E and K. Fat helps keep your hair strong and glossy and your skin clear and youthful-looking. And contrary to what we’ve thought in the past, moderate amounts of healthy dietary fat can actually improve cardiovascular health, not harm it. Finally, for people who are trying to lose weight, foods with these fats can also help keep them satisfied for longer, which means they can eat less food to feel full. 
 
 Polyunsaturated fats, which are found in fatty fish like salmon and trout, as well as sunflower oil, walnuts and sunflower seeds, help reduce levels of LDL cholesterol in the body, which can help lower the risk of heart disease and stroke. Nutritionists refer to polyunsaturated fats (omega-6 and omega-3 fatty acids) as essential fatty acids, because your body needs them to function and can't produce them on its own. Monounsaturated fat, which is found in olive oil, avocados, peanut butter, nuts and seeds, can also have a similar effect on your body. 
 
 In light of all this new research about the role healthy fats play in our bodies, the 2015 Dietary Guidelines, which are the U.S. government's food and nutrition recommendations through 2020, actually dispensed with a traditional upper limit on the amount of fat a person should eat every day. Instead of eating a low-fat diet, Americans should eat a low saturated fat diet, explained Harvard’s Frank Hu, who helped create the guidelines. 
 
 A good serving size of healthy oils is around five teaspoons or 27 grams per day for someone eating a 2,000 calorie diet, according to the dietary guidelines. 
 
 However, there are two kinds of fat that Americans should keep at bay. Saturated fat, which is mostly found in meat and dairy products, should make up no more than 10 percent of a person’s diet because of its “strong relationship” with cardiovascular disease risk, notes the guidelines. Replacing one percent of calories from saturated fat with polyunsaturated fat reduces the risk of coronary heart disease by two to three percent, said the researchers who helped create the guidelines. 
 
 And there is no generally safe level of trans fat, which found mostly in pre-packaged, frozen and canned baked goods, because of its association with cardiovascular disease risk. That's why the Food and Drug Administration is phasing out the ingredient in the U.S. food supply. 
 
 Whether you're trying to lose weight or help maintain a healthy weight, don't fear the fat. Use plant-based oils to make your foods more delicious, toss back a handful of nuts if you need a snack, and load up on rich, fatty foods like avocado and fish to give your body the nutrition it needs. 
 
 
 
 To get some ideas about some healthy sources of dietary fat, check out the list below. Are you missing out on healthy fats in your diet? ||||| A low-carbohydrate diet is better for losing weight and may also be better for lowering the risk of heart disease than a low-fat diet, according to a new study. 
 
 While low-carb diets have outperformed other diets when it comes to weight loss, some researchers feared they might be worse for heart health because they tend to be high in fat. 
 
 The new study shows that with proper nutritional counseling, people can lose more weight and lower their risk factors for heart disease on a low-carbohydrate diet, said the lead author, Dr. Lydia Bazzano of Tulane University in New Orleans. 
 
 "This study shows if you are overweight and have cardiovascular disease risk factors and haven't had success on other diets, certainly a low-carbohydrate diet is worth a try," said Bazzano. 
 
 Carbohydrates are found in food and include sugar, fiber and starches that give the body energy. Some carbs - like those in whole grains and fruits - are healthier than others - like those in white bread and other processed foods. 
 
 Bazzano and her colleagues write in Annals of Internal Medicine that low-carb diets have become popular weight loss strategies in recent years. Studies on their effects on cardiovascular risk factors have produced mixed results, however. 
 
 For the new study, she and her colleagues recruited 148 obese men and women between the ages of 22 and 75. None of the participants had heart disease or diabetes. 
 
 Half were randomly assigned to follow a low-carbohydrate diet for a year, and the other half were assigned to a low-fat diet for a year. They were told to not change their physical activity throughout the trial. 
 
 All participants attended regular meetings where they learned about portion control, healthy eating and overall nutrition. They were also offered one meal-replacement bar or shake per day. 
 
 The only difference between the groups was the proportions of carbohydrate and fat in their diets. 
 
 Those in the low-carbohydrate group were told to eat at no more than 40 grams of digestible carbohydrates per day. ("Digestible carbs" equals total carbs minus total fiber.) 
 
 Those in the low-fat group were told not to get more than 30 percent of their daily energy from fat and no more than 55 percent of their daily energy from carbohydrates. 
 
 Overall, about four of every five participants were still following the diets 12 months later. 
 
 During that time, the researchers found, people on the low-carbohydrate diet lost more weight and more body fat than those on the low-fat diet. 
 
 The difference in lost weight between the two groups would represent about eight additional pounds. 
 
 Additionally, the researchers saw no increases in total cholesterol or "bad" LDL cholesterol between the two groups. Bazzano said that's good news since some thought a low-carbohydrate diet would increase cholesterol levels. 
 
 Those in the low-carbohydrate group had lower levels of fat circulating in their blood and had lower scores on a measure often used to predict the risk of a heart attack or stroke within the next 10 years. 
 
 "I thought that was a very striking finding," Bazzano said. She added that the score that predicts risk of future heart attacks and strokes was computed after the study was finished and is less reliable than the other risk factors they measured. 
 
 Dr. David Jenkins, who wasn't involved in the study, told Reuters Health, "This doesn’t look to me to say 'eat all the meats you want to lower your carbohydrates.' That’s just one way to do it." 
 
 Instead, Jenkins said, people in this study appeared to improve their overall diets. For example, they were eating foods with healthier fats, such as nuts and beans. 
 
 He also said they seemed to eat more fiber and cut down on processed foods with more carbohydrates. 
 
 "I think it’s another testament to what one can do with a more plant-based diet using the right macronutrient profile," said Jenkins of the Department of Nutritional Sciences at the University of Toronto and the Keenan Research Centre at St. Michael's Hospital. 
 
 Bazzano agreed that the overall diets improved among the participants and they were encouraged to eat healthier forms of protein like chicken, fish, nuts and beans. 
 
 She also said her team is not sure why people on the low-carbohydrate diets lost more weight and had lower risk factors for heart disease after one year. It's not clear, she added,if there would still be a difference after a longer period. 
 
 SOURCE: bit.ly/1qjI8OG Annals of Internal Medicine, online September 1, 2014. ||||| The belief that cheese is bad for you is wrong, researchers have said, after finding no link between eating dairy products and a heightened risk of heart attack and strokes. 
 
 Even full-fat cheese, milk and yoghurt, often avoided by the health-conscious due to their high saturated fat content, does not increase the risk of death or conditions such as coronary heart disease, according to a review of 29 different studies involving nearly a million participants. 
 
 “There’s quite a widespread but mistaken belief among the public that dairy products in general can be bad for you, but that’s a misconception,” said researcher Ian Givens, a nutrition professor at Reading University. 
 
 “While it is a widely held belief, our research shows that that’s wrong," he told The Guardian. 
 
 “There’s been a lot of publicity over the last five to 10 years about how saturated fats increase the risk of cardiovascular disease and a belief has grown up that they must increase the risk, but they don’t.” 
 
 NHS guidelines suggest people cut the amount of saturated fat they eat, because a diet high in saturated fat can raise the level of cholesterol in the blood, increasing the risk of cardiovascular disease. 
 
 Men are recommend to eat no more than 30g of saturated fat a day, and women no more than 20g. This sounds like bad news for cheese lovers – if two people share a whole baked 250g camembert, for instance, they will both consume around 19g of saturated fat. 
 
 But overall levels of dairy consumption did not appear to be associated with an increased risk of circulatory conditions such as stroke and heart attacks, according to the study, published in the European Journal of Epidemiology. 
 
 The research analysed results from previous studies carried out over the last 35 years, using information on the health and diet of 938,465 participants. 
 
 Assorted cheeses (Getty Images / iStock) 
 
 Scientists are divided on whether limiting saturated fats can improve overall health and lower the risk of heart disease. 
 
 A study published earlier this year in the British Medical Journal (BMJ) swapping even one per cent of your daily calorie intake from saturated fats like butter and meat to vegetables, wholegrain carbohydrates or polyunsaturated fats found in olive oil and fish can improve heart health. 
 
 However, previous research from the University of Bergen in Norway found fatty foods such as cheese, butter and cream could in fact help protect people from heart disease when eaten as part of a diet where overall calorie intake is restricted. 
 
 Simon Dankel, who led the study, told The Independent in December the research showed the human body “can do perfectly well with fats as its main energy source.” 
 
 Six healthy breakfast recipes - in pictures 
 
 
 
 
 
 
 
 6 show all Six healthy breakfast recipes - in pictures 
 
 
 
 
 
 
 
 
 
 1/6 You will need: 1 onion, 1 red pepper, 1 stick of celery, 1 cup of mushrooms, 4 to 6 eggs, 1 habanero chilli (optional), 1 tablespoon of oil, 25g of grated low-fat cheese, 150 ml of skimmed milk, 50g of turkey breast. Add some spinach for an extra boost. Method: 1) Cook your turkey breast so that it’s ready to add to the mix later on. Best to grill it and then chop it up as it’s healthier than shallow frying. 2) Meanwhile, heat the oil and add your onion, pepper, chilli, mushrooms and celery to your pan. Cook these for around five minutes until your veg is nice and soft. 3) Whisk your eggs and milk together in a separate bowl, seasoning with salt and pepper. 4) Add the egg mixture, veg, cooked turkey and cheese to a high-sided baking pan or tin and cook in your oven for around 15 minutes at 170C. DW Fitness Clubs 
 
 1) Cook your turkey breast so that it’s ready to add to the mix later on. Best to grill it and then chop it up as it’s healthier than shallow frying. 2) Meanwhile, heat the oil and add your onion, pepper, chilli, mushrooms and celery to your pan. Cook these for around five minutes until your veg is nice and soft. 3) Whisk your eggs and milk together in a separate bowl, seasoning with salt and pepper. 4) Add the egg mixture, veg, cooked turkey and cheese to a high-sided baking pan or tin and cook in your oven for around 15 minutes at 170C. 2/6 Be careful when you buy your porridge, as some brands will cram a lot of sugar in there. Porridge is a good breakfast option as it is renowned for releasing energy slowly, which means you can get to lunch without suffering from a lull. A great source of fibre, potassium and vitamins, bananas are always a good accompaniment to your morning oats. DW Fitness Clubs 
 
 3/6 Ingredients: 2 full eggs, 3 egg whites, asparagus, peppers, 50g of smoked salmon Method 1) Boil your asparagus in water for around five minutes. 2) Meanwhile, mix your eggs and egg whites in a jug, and add a splash of skimmed milk. Chop some peppers up and throw them in too. 3) Once your asparagus is cooked, drain it and chop into smaller chunks. Add these to your egg mixture. 4) Whisk your mixture and season with salt and pepper. 5) Pour the mix into a hot pan with a small knob of butter or a teaspoon of quality olive oil. 6) Cook the omelette for around 90 seconds to two minutes. 7) Once the bottom is cooked, take the pan off the hob and place under the grill for another 30 seconds to a minute in order to cook the top. 8) Serve with your smoked salmon. DW Fitness 
 
 1) Boil your asparagus in water for around five minutes. 2) Meanwhile, mix your eggs and egg whites in a jug, and add a splash of skimmed milk. Chop some peppers up and throw them in too. 3) Once your asparagus is cooked, drain it and chop into smaller chunks. Add these to your egg mixture. 4) Whisk your mixture and season with salt and pepper. 5) Pour the mix into a hot pan with a small knob of butter or a teaspoon of quality olive oil. 6) Cook the omelette for around 90 seconds to two minutes. 7) Once the bottom is cooked, take the pan off the hob and place under the grill for another 30 seconds to a minute in order to cook the top. 8) Serve with your smoked salmon. 4/6 Greek yoghurt has vast nutritional benefits. Regardless of where you stand on the superfood debate, Greek yoghurt’s credentials speak for themselves. A good source of potassium, protein, calcium and essential vitamins, this food forms an ideal base for a healthy breakfast, especially if you’re trying to lose weight. DW Fitness 
 
 5/6 Eggs Florentine is not only a tasty breakfast, it also carries a hefty nutritional punch, particularly when you throw some spinach into the equation. DW Fitness 
 
 6/6 So fast and easy to make, yet so effective. Wholemeal toast can be a good breakfast choice, as long as you are sensible with your toppings. Peanut butter is perfect. A good source of “healthy fats”, as well as protein and Vitamin E among other nutrients, a liberal spreading of peanut butter can set you up for the day. DW Fitness 
 
 “People will say: ‘you can’t lose weight, you can’t go on any diets with saturated fats, no matter what’,” said Dr Dankel. 
 
 “But in this context, we see a very positive metabolic response. You can base your energy in your diet on either on carbohydrates or fat. It doesn’t make a big difference.” 
 
 According to the British Heart Foundation (BHF)’s website, eating too much cheese “could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease”, and the organisation recommends people “enjoy it sensibly”. 
 
 "Saturated fat can increase the ‘bad’ (LDL) cholesterol in your blood which can cause fatty material to build up in your artery walls. The risk is particularly high if you have a high level of bad cholesterol and a low level of good cholesterol," says the organisation. 
 
 The new research was part-funded by three pro-dairy groups, but they had no influence over the contents of the paper, according to The Guardian.
– If you're trying to lose weight on a low-fat diet and it's not working, here's why. Refined carbohydrates—found in processed foods like white breads, white rice, and pastas—tend to be loaded with sugar, which messes with our metabolisms, making it harder to burn calories. Eating nearly half your calories via healthy fats, on the other hand—think salmon, avocados, nuts, and vegetable oils—has been shown in a recent study to result in twice as much weight loss as seen in those assigned to low-fat diets. "It's a double-whammy for weight gain," one researcher tells NPR. "We've been told for decades that if you don't want fat on your body, don't put fat into your body. It's a very appealing notion, but the problem is it's wrong." What's more, the researchers say there was no increase in total or bad cholesterol between the groups, which has been feared would be the case in higher-fat diets, reports Reuters. It remains unclear precisely why people on lower-carb diets not only lost more weight but had lower heart disease risk factors. It's something the researchers say will need to be studied more and for longer than the one-year period of this investigation. (Welcome back, butter—even saturated fats might not be as bad as once thought.)