Now - what about those "good" fats? Mono-unsaturated fats are found in nuts like macadamia nuts and hazelnuts, seeds, and certain plant oils. Research has found that certain amounts of these healthy fats can help decrease 'bad' cholesterol - LDL -- and increase 'good' cholesterol, or HDL. Olive oil and avocadoes are other good sources of this healthy fat. Foods that deliver the most omega-3 fatty acids include flaxseed, walnuts, salmon and sardines. These healthy fats may play a role in the prevention and treatment of a number of health conditions - heart disease, diabetes, migraine headaches, depression - the list goes on. Even healthy fats need portion control,--so here's a general guideline: Limit your total fat intake to 20 to 30 percent of your daily calories For someone on a 2000-calorie diet, that's about 44 to 65 grams of total fat a day. And emphasize fats from healthier sources like nuts and olive, canola and nut oils.