Many of the sauces you buy at the supermarket are very high in sugar and sodium. Always check labels before you buy, or make your own sauces at home without adding sugar or salt.

Studies have shown that eating a high-fat diet can alter signaling mechanisms in the brain, which may lead to depression symptoms. Eating foods high in trans fats is also linked to decreased serotonin (sometimes called the 'happy chemical') levels. However, research shows that eating a diet high in healthy fats (e.g., avocado, olive oil, seeds) can actually contribute to positive mental health.

Flaxseed oil is beneficial as it is high in healthy omega-3 fatty acids. However, flaxseed oil is incredibly sensitive to heat and oxidizes quickly, so use it as a salad dressing or in cold dips rather than in cooking.

Different types of fat have different effects on your cholesterol levels. Saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood, while monounsaturated fats and polyunsaturated fats can lower them. Since some of these oils may have a lower smoke point, they'll burn at a lower temperature, creating carcinogens (which aren’t great for long-term health) as they oxidize.

In addition to carbohydrates, fat provides energy for workouts and helps your body absorb vitamins. Look for healthy unsaturated fats (nuts, olive oil, avocado) to fuel your fitness routine.