Healthy Fats vs. Unhealthy Fats: What You Need to Know

Healthy Fats vs. Unhealthy Fats: What You Need to Know

Fats are an essential part of a healthy diet, but not all fats are created equal. Some fats can help improve your heart health and reduce your risk of chronic diseases, while others can increase your risk of weight gain and other health problems.

Saturated Fats

Saturated fats are found in animal products, such as meat, poultry, eggs, and dairy products. They are also found in some plant-based foods, such as coconut oil, palm oil, and cocoa butter.

Saturated fats can raise your cholesterol levels and increase your risk of heart disease and stroke. They can also contribute to weight gain.

Trans Fats

Trans fats are created when unsaturated fats are processed, such as when vegetable oils are turned into margarine or shortening. They are also found in some processed foods, such as cookies, crackers, and french fries.

Trans fats are even more harmful to your health than saturated fats. They can raise your cholesterol levels, increase your risk of heart disease and stroke, and contribute to weight gain.

Unsaturated Fats

Unsaturated fats are found in plant-based foods, such as olive oil, canola oil, avocado, nuts, and seeds.

Unsaturated fats can help lower your cholesterol levels and reduce your risk of heart disease and stroke. They can also help you maintain a healthy weight.

Monounsaturated Fats

Monounsaturated fats are found in olive oil, canola oil, avocado, and nuts.

Monounsaturated fats can help lower your LDL (bad) cholesterol levels and raise your HDL (good) cholesterol levels. They can also help you maintain a healthy weight.

Polyunsaturated Fats

Polyunsaturated fats are found in walnuts, flaxseed, chia seeds, and fish.

Polyunsaturated fats can help lower your cholesterol levels and reduce your risk of heart disease and stroke. They can also help you maintain a healthy weight.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that is found in fish, walnuts, flaxseed, and chia seeds.

Omega-3 fatty acids are essential for your health. They can help lower your cholesterol levels, reduce your risk of heart disease and stroke, and improve your cognitive function.

How to Choose Healthy Fats

When choosing healthy fats, look for foods that are:

* High in monounsaturated and polyunsaturated fats

* Low in saturated and trans fats

* Made with whole grains, fruits, and vegetables

* Limited in added sugars and unhealthy fats

Here are some examples of healthy fats:

* Olive oil

* Canola oil

* Avocado

* Nuts

* Seeds

* Fish

* Whole grains

How to Limit Unhealthy Fats

To limit unhealthy fats, avoid foods that are:

* High in saturated and trans fats

* Made with processed meats, refined grains, and added sugars

* Fried or deep-fried

* High in calories and low in nutrients

Here are some examples of unhealthy fats:

* Red meat

* Poultry with the skin on

* Full-fat dairy products

* Processed meats

* Margarine

* Shortening

* Cookies

* Crackers

* French fries

Talk to Your Doctor

If you have any questions about healthy fats and unhealthy fats, talk to your doctor or a registered dietitian.

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