Which fat do you eat, and which do you stay away from

By Ea Francisco | Photo by Carles Rabada/Unsplash

The general idea is that fat in food is bad. When you look at the nutritional facts, people say cut if it has too much fat. However, there are actually good fats and bad fats. And new studies have shown that choosing the good kinds will probably make you healthier. So cutting fat off completely isn’t good, especially when adults need to get 20 to 30 percent of their calories from fat.

1. Polyunsaturated Fats

These are found in nuts, seeds, and vegetable oil. It’s fat that lowers cholesterol levels and includes omega-3 and omega-6, which are considered essential fatty acids. These fats can’t be made and can only be received from food. Omega-3 controls blood clotting, lowers blood pressure, and reduces inflammation. It can be found in fatty fish like tuna, salmon, and sardines. Even canned fish has a lot of omega-3.

2. Monounsaturated Fats

Canola oil, olive oil, and avocados have a lot of monounsaturated fat. This type raises the good kind of cholesterol, high-density lipoprotein (HDL). Among all the fats, this should be consumed more.

3. Saturated Fats

This is the kind that should be limited because it increases cholesterol, but it also raises HDL to an extent. Saturated fats aren’t entirely bad, but it should be taken in moderation. It comes from meat, seafood, and dairy products. Foods rich in saturated fat also help with weight loss.

4. Trans Fat

Of all the fats, this one should be avoided. It increases bad cholesterol or low-density lipoprotein and decreases HDL. Processed snacks and fried food are rich in trans fat. Natural trans fat exists but only in minimal amounts, but artificial trans fat has added hydrogen and is used in processed food. It’s so bad that the Thai government is finalizing a proposal to ban trans fats owing to its association with heart diseases.