What is the difference between good fats and bad fats? Generally, good fats include monounsaturated fats and polyunsaturated fats. They are necessary for the functioning of our body. Bad fats include saturated fats and trans fats and are harmful to our body. However, we still need a small amount of saturated fats for optimal health. Let us explore them in a way that is easy to understand with minimal technical jargons.
Good Fats
Monounsaturated Fats
When you consume monounsaturated fats instead of saturated fats, it will lower your bad cholesterol level and maintain your good cholesterol(HDL) level.
Food that contains monounsaturated fats includes canola oil, olive oil, peanut oil as well as most types of nuts.
Polyunsaturated Fats
These includes Omega-3 and Omega-6 fatty acids. Omega-3 is known to lower the risk of heart attack by lowering the level of triglycerides. It also helps to reduce blood clotting and inflammation.
Food that contains Omega-3 includes herring, salmon, sardines, mackerel as well as walnuts, flaxseed and soybeans.
Omega-6 is necessary for healthy hair and skin. It also helps in emotional balance. Many health experts recommend that the Omega-6 to Omeg-3 ratio should be around 4:1, a key element for good health.
Food that contains Omega-6 includes cottonseed oil, sunflower oil, soyabean oil and corn oil.
Bad Fats
Saturated Fats
Too much saturated fats increases the level of bad cholesterol(LDL). This increases the risk of coronary heart diseases and cancer. However, a small amount of saturated fats is necessary for the source of energy, hormone production, organ padding and other functions.
Food that contains saturated fats includes animal products like pork, beef, lard, skins of poultry as well as diary products like creams and butter.
Trans Fats (Hydrogenated Fats)
Trans fats that are found in food is usually a result of the manufacturing process. It causes the level of LDL to increases and also lowers the level of HDL. You should try to minimize your consumption of trans fats. A small amount of natural trans fats are also found in certain types of food. However, they are usually less harmful than man made trans fats.
Food that contains man made trans fats includes margarine and food that are prepared with partially hydrogenated oil.
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