10 Facts About Good Fats vs. Bad Fats

10 Facts About Good Fats vs. Bad Fats
  1. Good Fats vs. Bad Fats– The good fats include monounsaturated and polyunsaturated fats, which should be more abundant in your diet. The bad fats include saturated and trans fat, which should be limited in your diet.

 

  1. Good fats promote better health– Monounsaturated and polyunsaturated fats reduce bad cholesterol and may reduce the risk of heart disease.

 

  1. Monounsaturated Fat Sources– Some good fat sources include olive oil, avocados, almonds, peanuts, and seeds.

 

  1. Omega 6 Fatty Acids– Polyunsaturated fats include omega 6 fatty acids, which are essential fatty acids your body needs. Omega 6 improves brain function, regulates metabolism, and maintains bone health.

 

  1. Omega 3 Fatty Acids– Polyunsaturated fats also include omega 3 fatty acids which prevent inflammation and are a key component in preventing cardiovascular disease.

 

  1. Polyunsaturated Fat Sources– Some good fat sources which have omega 3 and omega 6 fatty acids include walnuts, flaxseed, sunflower seeds, salmon, and tuna.

 

  1. Fatty Foods to Avoid– Foods that contain the bad fats and that you should reduce in your diet include beef, baked goods, fried foods, crackers, and coconut oils.

 

  1. Trans fat– Trans fat is considered the worst type of fat because it raises LDL “bad” cholesterol and lowers HDL “good” cholesterol. Limit intake of foods with high trans fat such as baked goods, fried foods, potato chips, and partially hydrogenated vegetable oils.

 

  1. Daily Total fat intake– Total fats should be about 25% to 35% of total daily calories. Less than 140 calories should come from saturated fats and less than 20 calories should come from trans fat. Eat foods with more unsaturated fats.

 

  1. Watch your fats to make a healthy diet– Include and emphasize low fat dairy products, fruits, vegetables, lean meats, and fish into your daily diet to maximize the good fats and promote a healthy body. Reduce foods with added sugar and snack foods to control bad fat intake.

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