Facts about Fats

Source: https://truecare.org/blog/facts-about-fats-the-good-the-bad-and-the-ugly/

1. Unsaturated Fat: The Good Fat Good (healthy) fats are unsaturated. Unsaturated fats come in two groups – monounsaturated (plant based) and polyunsaturated (nuts, seeds and marine based). Both groups help to increase good cholesterol levels and lower the risk of heart disease.

Monounsaturated fats are found in plantbased oils such as olive, canola, peanut, corn, safflower, and sesame. Non-liquid sources include peanut butter, avocados, and some nuts and seeds.

Polyunsaturated fats can be found in flax seeds, chia seeds, walnuts, and fatty fish such as salmon, herring, cod, and anchovies. The oils generally remain liquid at room temperature but start to turn solid when chilled. Most polyunsaturated fats contain omega 3, a fatty acid that helps reduce inflammation in the body and brain, and omega 6, which can boost skin and eye health.

2. Saturated Fats: The Bad Fat

Saturated fats are generally solid or waxy at room temperature and occur naturally in many foods. Most come from animal sources, including meat and dairy products, while some come from tropical plant sources. Examples include beef, lamb, pork, poultry, processed meats, butter, cheese, whole milk, and coconut and palm oils. Baked and fried foods can also contain saturated fat. Saturated fats are not completely bad for us. However, too much in your diet can have adverse health effects. Dieticians recommend a dietary maximum of 10% for healthy adults and 7% or less for people with elevated levels of bad cholesterol.

3. Trans Fats: The Ugly Fat fish like salmon, are beneficial to our health. They can lower cholesterol levels, reduce inflammation, and even improve brain function. It is recommended to include these healthy fats in our diets as a replacement for saturated and trans fats. While fats are an important part of our diets, it is important to be mindful of the types and amounts of fats we consume. A diet that includes a variety of healthy fats and limits saturated and trans fats can help us maintain good health and reduce the risk of chronic diseases.

Trans fats are artificially created and have added hydrogen to make them more solid. They were developed by the food industry to increase the shelf life, flavor, and stability of food. These “hydrogenated” oils have been linked to increased risk of heart disease, higher LDL levels, and lower HDL levels, making them unsafe to eat.