If you think fats and fit does not go together, then you are sadly mistaken. Fats can be divided into good and bad fat. Saturated and trans fat are the bad fats. The unsaturated fats are the good fats. These good fats help to lower the cholesterol levels and if your cholesterol level is low it decreases the risk of heart diseases.
It is a myth that if fats always leads to obesity. But did you know this that if good fats are not consumed in sufficient quantities; it can result in chronic fatigue and obesity? Your daily food intake should contain a good amount of monounsaturated fats. Canola oil, peanut oil, avocados, seeds like sunflower and pumpkin seeds, nuts like almonds, cashews and peanuts are considered to be good fats and should be consumed in moderate amount.
I always sauté and in fact do most of my cooking in olive oil. Avoid doing your cooking in coconut, refined and palm oil because these oils are high in calories and may lead to weight gain. You should snack on nuts and seeds instead of cookies, cakes and chips.
Our body needs at least ten percent of polyunsaturated fats. This fat is found in fish, lean chicken, flax seeds, walnuts and fish oil supplements.