Not all fats are bad. In fact, some of them, like omega-3s, are absolutely beneficial to your overall health and even weight management. When you don’t have enough omega-3 fats in your diet and you eat saturated fat, the saturated fat stimulates the production of arachidonic acid, which turns into inflammatory molecules called eicosanoids. When you add omega-3s into your diet, the saturated fats actually reduce inflammation by turning off genes that produce inflammatory molecules, and promote the production of anti-inflammatory eicosanoids. Include in your diet fish and other seafood especially salmon, mackerel, tuna, herring, and sardines; nuts and seeds like flaxseed, chia seeds, and walnuts; plant oils like flaxseed oil, soybean oil, cod liver oil, walnut oil and mustard oil; fortified foods like certain brands of eggs, yogurt, juices, milk, unsweetened soy milk, veggies like Brussels sprouts, kale, spinach, broccoli and cauliflower.