The Good and Bad...Fats

We all have fat and the fact is we all need fat. Fat helps nutrient absorption, nerve transmission, and has many other jobs. It is only when we consume fat in excess amount that it contributes to weight gain, heart disease and cancer. The key is to replace bad fats with good fats in our diet.

The Good Fats

Monounsaturated Fats
Monounsaturated fats lower LDL cholesterol (bad cholesterol) while increasing HDL cholesterol (the good cholesterol).

Monounsaturated fats can be found in items such as:

Peanuts
Walnuts
Almonds
Pistachios
Avocado
Canola
Olive Oil

Polyunsaturated Fats
Polyunsaturated fats also lower LDL cholesterol.

They can be found in:

Salmon
Fish oil
Corn oil
Soy oil
Safflower oil
Sunflower oils

The Bad Fats

Saturated Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol.

Saturated fats are found in:

Meat
Dairy
Eggs
Seafood

Even some plant foods:

Coconut oil
Palm oil
Palm kernel oil

Trans Fats
Trans fats are liquid oils so food can withstand better in food production process and provide a better shelf life.

Trans fatty acids are found in:

Packaged foods
Fried food
Microwaved popcorn
Vegetable shortening
Hard stick margarine

Tips to use:

Minimize using commercially packaged foods which are higher in trans fats. Always read labels to look for alternatives. Trim visible fats and skins from meat products.