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Brian Hickey

Your Body Needs Fat! Just the Right Kinds

Updated: Mar 13, 2023


When it comes to nutrition, not all fats are created equal. In fact, there are good fats and bad fats, and understanding the difference between them is key to maintaining a healthy diet. In this article, we'll take a closer look at good fats versus bad fats and why they matter for your overall health.


Good Fats

Good fats are also known as unsaturated fats, and they can be further categorized into monounsaturated fats and polyunsaturated fats. These types of fats are found in foods like nuts, seeds, fish, and oils, and they offer a wide range of health benefits.


Monounsaturated fats have been shown to help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL), which is important for reducing the risk of heart disease. They can also help regulate blood sugar levels and improve insulin sensitivity, which is particularly beneficial for individuals with diabetes.


Polyunsaturated fats are essential fats, which means that our bodies cannot produce them and we need to obtain them through our diet. They are important for brain function, cell growth, and overall development, and can help reduce inflammation in the body. Some examples of polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids.


Sources of good fats include:


· Meat

· Nuts (almonds, walnuts, pistachios, etc.)

· Seeds (chia seeds, flaxseeds, sunflower seeds, etc.)

· Fatty fish (salmon, mackerel, sardines, etc.)

· Oils (olive oil, canola oil, etc.)


Bad Fats

Bad fats are also known as saturated fats and trans fats. These types of fats are typically found in processed foods like baked goods, fried foods, and fast food. Consuming too many bad fats can increase your risk of heart disease, stroke, and other health problems.

Saturated fats can raise bad cholesterol levels and increase the risk of heart disease. They are often found in foods like butter, cheese, and fatty meats like bacon and sausage.

Trans fats are created during the process of hydrogenation, which turns liquid oils into solid fats. They can be found in fried foods, baked goods, and some types of margarine. Trans fats are particularly harmful because they not only raise bad cholesterol levels but also lower good cholesterol levels.


Sources of bad fats include:

· Processed snacks (chips, crackers, etc.)

· Baked goods (cakes, cookies, etc.)

· Fried foods (French fries, fried chicken, etc.)

· Margarine


Making Healthier Choices


Now that you know the difference between good fats and bad fats, it's important to start making healthier choices when it comes to your diet. Here are a few tips to help you incorporate more good fats and reduce bad fats:


· Use oils like olive oil and canola oil for cooking instead of cooking oil.

· Snack on nuts and seeds instead of processed snacks

· Add fatty fish like salmon to your diet a few times a week

· Avoid fried foods and opt for baked or grilled options instead

· Read food labels and look for products that are low in saturated and trans fats


In conclusion, good fats and bad fats have very different effects on our bodies, and it's important to make an effort to incorporate more good fats into our diets while reducing our intake of bad fats. By making healthier choices and being mindful of the types of fats we consume, we can improve our overall health and reduce our risk of chronic diseases.

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