“Eat more fats!” That’s been the message from many proponents of healthful eating over the past few years, as research has shown that low-fat diets keep people from getting a lot of crucial nutrients. As Cleveland Clinic Wellness explains:

We know that manufactured “trans” fats are extremely harmful — so much so that they’re finally on their way out of the packaged-food supply. We know, too, that the low-fat movement, begun in the 1970s, was largely misguided and came with tremendous costs — namely, an increased intake of refined carbohydrates, including a dizzying array of snack foods and sugar-laden junk. And we also know that both mono- and polyunsaturated fats, when eaten in moderation and used to replace saturated or trans fats, can help lower inflammation levels and reduce your risk of heart disease, stroke, memory loss, and cancer.

But this doesn’t mean bacon lovers are in the clear: “In a large population study, eating a diet high in fats from plant foods like avocados and nuts was linked to a lower risk of death from heart disease or other causes compared with a diet high in fats from animal sources, such as full-fat dairy products, chicken, beef, and eggs. People with a high intake of plant-sourced monounsaturated fats had a 16 percent lower risk of death from any cause over the course of the 22-year study compared with those who had a low intake. Those who ate a lot of animal-based monounsaturated fats, on the other hand, had a 21 percent higher risk of death than those who ate lower amounts.”

Substituting olive oil for butter when possible and adding more avocado and nuts to your menu are good examples of changes in the right direction. Happy eating!