Steve wrote:
>> I have been a veggie on and off for a long time, mostly off. Anyway
>> when I have a salad for lunch I put half of an avocado or one
>> tablespoon of olive oil so to have a balance of fat and carbos. The
>> same with dinner. I'm afraid of not getting enough fat in my diet, so
>> would this be a good way to go?
>
> If you are concerned about preventing heart attacks the only two oils
> you want to use on a regular basis are olive oil and canola oil.

Fish oils are also beneficial, as are the fats contained in grass-fed
ruminants like cattle (NOT grain-finished), wild game, bison, etc.

> Most people are short on omega 3 fatty acids, so if you are going to do
> something to get more fats you may want to eat 2 tablespoons of ground
> flax seed a day ( cheaper, more benefits then the oil ). Walnuts are
> good to.

Too. Not to.

> For the other essential fatty acids and to get "good fats" eat avocados
> (not just the oil ), flax, nuts, nut butters, seeds, seed butters.
>
> Avoid any oil, fat, or ingredient that uses the word "hydrogenated" or
> "partially hydrogenated". These are the bad fats.

Transfats aren't the only bad plant fats. Tropical oils like coconut and
palm are also saturated and very undesirable on a regular basis.