Can you remember when all fats were considered unhealthy? Remember when the only reason to choose a croissant over a Krispy Kreme was for the sake of appearances? Since it has been (very) recently shown that certain fats are beneficial, the focus can shift to limiting or eliminating the bad fats. But if trying to distinguish between omega-3s and saturated fats makes you want to drown your sorrows in a quarter-pounder and fries (a whopping 56 grams of the ickiest stuff), here is a simple list that rates fats, from the best to the worst.

TOP FATS: THE OMEGA-3s

Omega-3s are among the finest fats since they significantly reduce the likelihood of cardiovascular disease and increase your lifespan. They may help alleviate menstruation pain and exercise-induced muscle soreness, and protect against arthritis, depression, and some malignancies. Want to have healthy hair and clear skin? Also, omega-3s help with it.

Eat these frequently:

• Oily fish like fresh tuna, sardines, mackerel, and wild salmon
• Both flaxseeds and flaxseed oil have been shown to
• Walnuts

GOOD FATS: THE MONOS

Since they increase good HDL cholesterol while decreasing bad LDL cholesterol, monounsaturated fats are heart-healthy in general (the kind that clogs arteries). When it comes to monounsaturates, virgin olive oil is without a peer. There are micronutrients in there, like those used to make hormones and enzymes. Olive oil, on the other hand, have chemicals that may fight breast and colon cancer and that can increase the effectiveness of other meals in this fight.

Delicious sources are:

• Olives
• Make sure you use only pure, unrefined virgin olive oil.
• Mung bean oil
• Oils from nuts, such as peanuts
• Nuts
• Avocados

PRETTY GOOD FATS: THE POLYS

With the exception of omega-3s, most polyunsaturated fats are heart-protective, although they aren't as well-known as other beneficial fats. Omega-6s are found in polyunsaturated fats, and while these fats are generally good in moderation, the average American consumes up to 25 times the amount of omega-6s they require per day. As they tend to outnumber the star of the show omega-3s, omega-6s should be consumed in moderation. Generally speaking, it's best to acquire most of your polyunsaturated fats from omega-3 sources.

Find them in:

• Cooking oils such as corn, soy, safflower, canola, sunflower, and cottonseed
• Oily fish (canned light tuna counts)

LOUSY FATS: THE SATS

The biggest issue with eating saturated fats is that they increase blood cholesterol to dangerous levels. One study found that consuming even a small amount of sat fat, such as that found in one piece of carrot cake or one milkshake, could reduce the body's natural ability to protect the heart. An increase in the risk of dementia has been linked to a diet high in saturated fats, which may also impair memory-forming chemicals in the brain.

Skimp or skip:

• Meats, especially those that are obviously fatty
• Skin, fat, and dark flesh of poultry
• Dairy products made from whole milk, such as butter, full-fat cheeses, ice cream, and sour cream
• The Hardest Margarine (those in stick form)
• Butters from coconuts and palm trees
• Shortening and lard

DON'T EVEN THINK ABOUT 'EM: TRANS FATS

Some towns have outlawed these fats because they are so dangerous, and food producers and eateries are scrambling to find alternatives. When liquid oils are exposed to hydrogen, they solidify, creating Trans Fats (like stick margarine). Interestingly enough, the original purpose of trans fats was to prevent food from spoiling, therefore processed foods containing them have a seemingly infinite shelf life. Trans fats, however, have been found to increase "bad" cholesterol while decreasing "good" cholesterol, clog arteries, and kick off systemic inflammation that can lead to everything from a stroke to diabetes.

BYPASS COMPLETELY:

However, until then, you should still be wary of any fast or processed food that isn't trans-fat-free (packaged-food labels must now include trans fats).

• chips, French fries, onion rings, donuts, and everything else deep-fried.
• Numerous fast-food
• Candy
• Bakery items available for purchase, such as cookies, pies, cakes, rolls, muffins, and more.

Bottom line:

To sum up, avoid trans fats like you would avoid the highways on the day before Thanksgiving.