Dietary Fats

Good and Bad Fats

Fatty acids, commonly referred to as dietary fat, are present in both plant and animal-based foods. While certain fats have been associated with adverse effects on heart health, others have demonstrated notable health advantages.

In the realm of nutrition, fat is indispensable, Specific bodily functions hinge on the presence of fat. For instance, the absorption of certain vitamins into the bloodstream and the provision of essential nutrients both rely on the incorporation of fat.

Bad Fats

Saturated Fat: Consume in moderation

• Primarily present in animal-derived sources, most saturated fats are found in fatty meats and dairy items.

• Sources of saturated fat encompass:

• Fatty cuts of beef, pork, and lamb

• Dark chicken meat and poultry skin

• High-fat dairy products (whole milk, butter, cheese, sour cream, ice cream)

• Tropical oils (coconut oil, palm oil, cocoa butter)

Excessive intake of saturated fat may lead to elevated blood cholesterol levels and an increase in LDL (bad cholesterol).

Trans Fat: Minimize consumption when possible

Abbreviated as "trans fatty acids," trans fat is present in foods containing partially hydrogenated vegetable oils, representing one of the least healthy fats. Trans fat is commonly found in:

• Fried foods (French fries, doughnuts, deep-fried fast foods)

• Margarine (both stick and tub varieties)

• Vegetable shortening

• Baked goods (cookies, cakes, pastries)

• Processed snack foods (crackers, microwave popcorn)

Similar to saturated fat, trans fat has the potential to elevate LDL (bad) cholesterol, commonly referred to as "bad" cholesterol. Additionally, it can reduce HDL (good) cholesterol levels, known as "good" cholesterol. Avoiding trans fats is advisable whenever possible.

Good Fats

Monounsaturated Fat:

This beneficial fat is found in a diverse range of foods and oils.

Research has consistently indicated that incorporating foods rich in monounsaturated fat into your diet can enhance your blood cholesterol levels and reduce the risk of cardiovascular disease. Such foods include:

• Nuts (almonds, cashews, peanuts, pecans)

• Vegetable oils (olive oil, peanut oil)

• Peanut butter and almond butter

• Avocado

Polyunsaturated Fat:

Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs to get them from foods. Plant-based foods and oils are the primary source of this fat.

Like monounsaturated fat, polyunsaturated fat can decrease your risk for heart disease by lowering blood cholesterol levels, according to the American Heart Association Trusted Source.

A certain type of this fat, called omega-3 fatty acids have been shown to be particularly beneficial for your heart. Be sure to have a good balance between omega-3 and 6 Fatty Acids. A ratio of 1 to 1 is ideal, but try no to exceed 4 omega-6 to one omega-3. Diets with a high ratio of Omega-6 have been shown to cause inflammation.

Omega-3s appear to not only decrease the risk of coronary artery disease, but they also help lower blood pressure levels and guard against irregular heart rates. The following types of foods contain omega-3 fatty acids:

• salmon

• herring 

• sardines

• trout

• walnuts

• flaxseed

• chia seeds

• canola oil

In addition to omega-3 fatty acids, you can find polyunsaturated fat in the following foods, which contain omega-6 fatty acids

• tofu

• roasted soybeans and soy nut butter

• walnuts

• Almonds

• seeds (sunflower seeds, pumpkin seeds, sesame seeds)

• vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil)

• soft margarine (liquid or tub)