We're continually deepening our understanding of how the body works. One recent insight reveals that T cells, which manage immune responses, are changed depending on the kinds of fats you eat.

Research published in the journal Nature found that a lower ratio of polyunsaturated fatty acids (PUFAs) to monounsaturated fatty acids (MUFAs) in your diet makes T cells more resilient and resistant to cell death.

That means they're more able to protect you from infection and less likely to cause body-wide inflammation.

In contrast, an overload of polyunsaturated fatty acids (PUFAs) can weaken your immune response and make you more vulnerable to infection and tumors. It can also promote constriction of blood vessels and increase risk of blood clots.

Soybean, corn, sunflower, and safflower oils contain high levels of PUFAs. And because they're used in great abundance in processed foods, the amount of PUFAs compared to MUFAs in the American diet is severely out of whack.

Don't stop enjoying PUFA- and MUFA-containing soybeans or fatty fish such as wild salmon, ocean trout, sardines, and anchovies, which have a good ratio of the two unsaturated fats.

Just don't eat PUFA-containing foods that are fried or highly processed.

MUFAs are found in olive, avocado, canola, peanut, and sesame oils — and as I said, fatty fish. Nuts such as cashews, almonds, pistachios, macadamias, and hazelnuts, as well as flax and sesame seeds, are also loaded with MUFAs.