Good for you fat!

Monounsaturated Fat
This is pretty much hands-down a beneficial fat. Monounsaturated fat raises your HDL cholesterol and lowers your LDL, helping to reduce your risk of heart disease and other health conditions. Monounsaturated fats are also easier to burn, so they’re less likely to be stored as fat. Get your monounsaturated fats guilt-free but still in MODERATION, from healthy sources like extra-virgin olive oil, almonds, avocados, canola oil, cashews, macadamia nuts, peanuts and peanut oil, pecans, pistachios, and sesame oil.

Polyunsaturated Fat
Some of the polyunsaturated fats that are high in omega-6 fatty acids, like walnuts, flaxseeds, pumpkin seeds, and sunflower seeds are really good for you. Though others, like corn, can create hormone-disrupting chemicals, or eicosanoids, that cause inflammation and damage your blood vessels. Polyunsaturated fats that are high in omega-3 fatty acids, on the other hand, like fish, cabbage, cauliflower, broccoli, and tofu, are the best kind of fats you can possibly eat. Both omega-6s and omega-3s lower your “bad” LDL cholesterol, but they also lower your “good” HDL. What makes omega-3s extremely beneficial is that they also reduce inflammation, lower your risk of heart disease and heart attacks, and they’re believed to help combat many other conditions from diabetes to bipolar disorder. And like monounsaturated fats, they’re easy to burn, which makes them unlikely to stick around as stored fat.

http://www.jillianmichaels.com/fit/lose-weight/facts-on-fats-and-carbs