Healthy vs Unhealthy Dietary Fats: What You Need to Know

Fats are one of the three macronutrients that are needed for an individual to survive, develop, and reproduce. Therefore, it is essential for every human being as it is used for metabolism.

But not all fats are helpful, there are different kinds of fats that are good and bad. If you want to lose weight and go on a diet, here are some facts about fats for you.

Unhealthy Fats

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There are two harmful dietary fats that you need to avoid.

Saturated fat

Saturated fats are animal fats that mainly come from an animal source of food such as red meat, poultry, and full-fat dairy. Consuming saturated fats increases the chance of getting cardiovascular diseases as these fats can drive up cholesterol.

Examples of foods that have saturated fats: fatty beef, poultry with skin, pork, bacon, processed Meat, butter, cheese, lard and cream, and other dairy products made from whole fat milk.

Sure our body needs these foods and is always tempting to eat but health experts say limit the consumption of saturated fats under 10% of calories per day.

Trans fat

Trans fat is known to be the most harmful kind, it is produced from a process called hydrogenation where unsaturated fatty acids are converted into saturated fatty acids.

Examples of Trans fat-rich foods are Ice cream, waffles, French fries, donuts, fast food, margarine sticks, microwave popcorns, and anything fried or baked.

These are foods that people often go as comfort food and it is surely hard to avoid eating them but if you want to stay healthier and fit you should limit and try to avoid eating these kinds of foods as much as possible.

Healthy Fats

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Unsaturated fat

Unsaturated fat is from vegetables; thus, it is also known as good fats because it affects your health positively. Consuming this type of fats reduces LDL and increase HDL. Hence, it lowers the risk of cardiovascular diseases and stroke.

Tip: If you want to add unsaturated fats in your diet, make sure that they will be a replacement for foods that are saturated rather than adding them. Otherwise, it will just make you gain weight and increase your overall lipoprotein levels.

Monounsaturated Fats

From the word mono itself these fats just simply have only one unsaturated carbon molecule. These fats help in reducing bad cholesterol levels. Monounsaturated fat is found in a variety of foods, nuts and oils.

Polyunsaturated Fats

These are fats that have two or more unsaturated carbon molecules. This type of fat can be found mostly in plant-based foods and oils. These fats improve blood cholesterol level which lowers the risk of heart disease and diabetes.

Examples of foods that have Polyunsaturated fats are foods rich in Omega-3 and Omega-6 acids. Omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, walnuts, and canola oil while Omega-6 includes vegetable oils such as safflower, soybean, sunflower, and corn oils.

There are numerous facts about foods we consume that you need to know and be aware of. In order to achieve a healthier lifestyle, you should always make sure that you get proper nutrition from the food you eat and control your consumption of foods that are risky for your health.

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