Cliff Notes:: Use more Olive Oil, cut transfatty acids, saturated fats - Increase Omega 3 fats, and balance your Omega 6 and 9 fatty acids - Hydrogenated Oils = bad bad as do partially hydrogenated oils. Omega 3 fats strengthen the immune system, and body. All oils must be stored in light proof containers (especially Polyunsaturated oils/fats) Healthy fats like First Pressed Virgin Olive Oil (Most Greek Brands) are excellent additions to the diet. Beware most Olive oils which claim to be First pressed, and Virgin Olive Oil are highly processed to the point they are clear, and the flavor has been removed. Krinos makes the best Olive Oil in my opinion, or you can find a high quality oil from your local Health Food Store. "Cooking does kill the antioxidants in Olive Oil, but does not damage the fat quality or form Trans Fatty Acids". Beware when using oils - all oils would best be used after cooking has been completed and the food has cooled a little, For example to get the most bang from my oils I use 1 tbsp of Olive OIl in the meal after the meal is cooked and in each serving. Additional fat of this kind/quality will be very helpful for anyone, including those who are trying to lose weight, and burn fat. They are crucial to health! Olive Oil contains - Two side notes: 1: Sterols & Sterolins (also known as phytosterols) are phytonutrients & are partly responsible for the healing and protective effects of plants. They are present in all plants (fruits and vegetables). Autoimmune diseases like Rheumatoid arthritis, SLE (Lupus), Psoriasis, Allergies & Asthma. In these cases, the immune system incorrectly attacks the body’s cells. Sterols & Sterolins help prevent this occurring by sensitizing the immune system so that it correctly identifies the body’s own tissue, and does not attack it. T-cells (part of the immune system) are responsible for recognizing infected cells. Once the T-cells have identified the infected cells, they release chemicals called lymphokines, which attract cyctotoxic cells. Once these cytotoxic cells arrive on the scene, they destroy the infected human cells. Sterols & Sterolins work by increasing the number of identifier T-cells, lymphokines & cytotoxic cells. Thus Sterols & Sterolins mainly boost the part of the immune system that is responsible for identification. Sterols help inflammation by balancing DHEA: Cortisol ratio. Cortisol decreases your immune system's ability to function effectively.