Good Fats vs. Bad Fats: Everything You Need to Know
Although “fat” is frequently seen negatively, the body needs healthy fats to function correctly. Fats are needed to build cell membranes, insulate nerves, and make vitamins A, D, E, and K operate properly.
Types of Fats
A heart-healthy diet should emphasize these beneficial fats. Monounsaturated and polyunsaturated fats exist. Pecans, hazelnuts, almonds, sesame seeds, pumpkin seeds, olive oil, peanut oil, and canola oil are high in monounsaturated fats.
Unsaturated fats
High saturated fats are found in beef, hog, and full-fat dairy products, and medium quantities in poultry and eggs. Palm and other vegetable oils are high in saturated fat.
Saturated fats
These lipids are most desired but not recommended. Most unsaturated fats melt at normal temperature. Food makers add hydrogen, or trans, fat to make them solid. Trans fats are highest in baked items, animal products, and margarine.
Trans fats
Increases harmful LDL and reduces excellent HDL cholesterol.
Increases heart disease and stroke risk.
Increases insulin resistance and type 2 diabetes risk.
Non-Healthy Fats' Heart Effects
Replace animal-based saturated fat with plant-based healthy fat to decrease LDL, triglycerides, and CVD risk.The June 2015 Cochrane Database of Systematic Reviews recommended replacing saturated fats with polyunsaturated fats to reduce heart disease risk.
Bad Fats With Good Fats
Fish delivers heart-healthy protein with low saturated fat and rich omega-3s. The American Heart Association recommends two fish dishes per week. A serving is 3.5 ounces of cooked or ¾ cup of flaked fish. Reduce cardiovascular disease risk.
Eating Fish for Heart Health
Healthy fat is essential, and it matters what kind you eat. Avoid trans fat, limit saturated fat, and eat mostly good fat from fish, nuts, and healthy oils for cardiovascular health.