Fats get a lot of criticism in the nutrition world, but they are actually very important for a healthy diet. Your body needs fat every day for energy and to help absorb certain vitamins and minerals. Additionally, they play a role in cell growth, protecting your nerves and forming a cushion around your organs. Fat also plays a role in things like blood clotting, muscle movement, and even inflammation control. Chemically, all fats are made up of carbon and hydrogen atoms, but the differences lie in how they are structured. The length of the fat chain and the number of hydrogen atoms determine how they function. However, one thing is certain – all fats pack a punch, providing 9 calories per gram. And just like carbs and protein, any excess fat you don’t burn gets stored in your body just like fat. Understanding the different types of fats and how they affect your health can help you make better choices. So, let’s break it down: the good, the bad, and the ugly of fat.
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What are good fats?
1. Unsaturated Fats
These are the MVPs when it comes to fat. They are liquid at room temperature and help lower cholesterol, reduce inflammation and keep your heart in control. You’ll find them in most plant-based foods.
2. Monounsaturated Fats
Found in olive oil, peanut oil, avocado, and nuts like almonds and pecans. Seeds like pumpkin and sesame are also good sources.
3. Polyunsaturated Fats
Think sunflower, corn, and flaxseed oils. Walnuts, flax seeds, fish, and even canola oil (which contains both mono- and polyunsaturated fats) are good choices.
4. Omega-3 Fats
These are especially great for heart health and can reduce the risk of chronic diseases like heart disease. Since our body does not produce omega-3, it is important to get it from our diet.
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What are unhealthy fats?
1. Saturated Fat
These guys are solid at room temperature. Every food containing fat contains some level of saturated fat. They come mostly from animal products, but also occur in some plant foods like coconut oil and ghee. While too much saturated fat can increase bad cholesterol (LDL) and apolipoprotein B (apo B), eating them in moderation, about 6-7% of your total fat intake, is okay—just be aware that it Where is it coming from?
2. Trans Fat
These are the bad boys hidden in processed foods like baked goods and margarine. Trans fats increase your LDL (bad cholesterol) and lower HDL (good cholesterol), increasing your risk of heart disease. They are also linked to inflammation, insulin resistance and type 2 diabetes. Not good.
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What are the worst types of fat?
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Hydrogenated Oil: These are a major source of trans fats, which are used to make processed foods last longer, but they come with serious health risks. Hydrogenated oils contribute to plaque buildup in your arteries, which can lead to heart disease, stroke and type 2 diabetes.
Tips for healthy fat intake:
- Choose healthy fats: Eat plenty of nuts, seeds, fish and olive oil.
- Limit saturated fat: Reduce your intake of red meat, butter and high-fat dairy products. Opt for lean meats and low-fat dairy instead.
- Avoid Trans Fat: Read labels and avoid anything labeled “partially hydrogenated oil.”
- Balance it: Make sure you’re getting a good mix of fats, but always in moderation.
Also read: 5 Thumbnails That Can Naturally Reverse Fatty Liver
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Bottom Line:
Fats should be in your diet, but not all fats are created equal. By knowing the difference between the good, the bad, and the ugly, you can make healthy choices that support your overall well-being. To keep your heart and body happy, eat more unsaturated fats, keep an eye on saturated fats and stay away from trans fats.
