As with carbohydrates, I have learned that whether the fat is bad for you has to do with what kind or where the fat comes from. Like proteins, fat doesn't raise blood sugar so snacking on fat-rich foods like nuts is not so bad. Fat takes a while to digest and so slows the rate at which food leaves your stomach, blunting the blood sugar effect of the whole meal. Tossing your salad or drizzling your pasta with olive oil, adding nuts to your rice or using slices of avocado to your sandwich can help you lose weight because it helps make the meal more satisfying. Remember, real weight loss is long term and it has to be something you can live with.
So, fat is not necessarily the bad guy. It may be if it is in butter, high-fat lunch meat, marbled steak, full-fat cheeses and ice cream, but if you switch those out for lean cuts of meat, chicken and fish, low fat milk, cheeses and lunch meats (such as turkey and lean roast beef) and instead get your fats from those in avocados, nuts, seeds, olives (including olive oil, and canola oil as well), fish and seafood, you will not only keep your heart healthy, but also lose weight and feel satisfied.
Seafood also contains omega-3 fatty acids which lower triglycerides, helping prevent blood clots, reducing inflammation and promoting a normal heart rhythm.