Fat can be your best friend or your worst enemy. Good fats (your best friend) are fats that exist as nature intended them and are unrefined.

Bad fats — the refined fats — include fats from processed vegetable oils like corn oil and sunflower oil.

Saturated fat has actually been wrongly demonized. In 2010, a meta-analysis involving more than 300,000 individuals found no significant evidence that dietary saturated fat is associated with an increased risk of coronary heart disease or cardiovascular disease.

Fatty acids are among the most crucial molecules that determine your brain's integrity and ability to perform. Ideally, the ratio for optimal intake of omega-6 to omega-3 should be 2:1, but in our typical fast-food diet, the ratio is skewed to 16:1 or sometimes even 50:1, which can create inflammation, etc.

Simply eating fatty fish like salmon or tuna at least two times a week and significantly lowering fat intake from processed vegetable oils like sunflower, corn, and soy oil can solve this issue. If you don't eat fish, supplement your diet with krill oil, which is a highly concentrated source of omega-3.

To get the host of tremendous benefits of eating unrefined fats, make sure you include these 10 foods in your diet almost daily: