Not all fats are created equal. While some should be avoided, good fats do exist, which your body needs for energy, cell growth and to absorb vitamins. Here’s a breakdown of what you need to know about the four kinds of dietary fats.
Saturated fat (bad fat)
— Often referred to as solid fats because they are solid at room temperature.
— Primary source is animal fat, followed by certain plant oils such as palm and coconut.
— Also found in ice cream, high fat cheeses and cuts of meats, whole fat milk, and butter.
— Diets high in saturated fat can raise your cholesterol level, which puts you at risk for cardiovascular disease and may increase your risk of type 2 diabetes.
Trans fat (bad fat)
— Most are created during food processing to keep food fresh longer.
— Often found in fried foods, commercially baked goods and margarine.
— The Center for Disease Control and Prevention recommends keeping the amount of trans fat you consume as low as possible.
— Take caution when buying foods labeled “0 trans fat” as they may still contain a lot of saturated fats.
Polyunsaturated Fats and Monounsaturated Fats (good fats)
— Most of the fats you eat should come from this category.
— Liquid at room temperature.
— Unsaturated fats are found in fish, nuts and vegetable oils.
— Unsaturated fats provide an essential fatty acid that our bodies can’t make on their own.
— Diets rich in unsaturated fat can improve blood cholesterol levels and may decrease your risk for heart disease.
When it comes to a healthy diet remember this simple rule: stick with good fats. Fat shouldn’t be totally eliminated from your diet; what matters is the type of fat you eat.