Bad Fats and Good Fats

Bad Fats: Some Saturated fats and trans-fat – both are labeled in most nutrition facts.

  • Saturated Fats: Bad because they increase blood cholesterol levels. Also, raise low-density lipoprotein levels which can lead to heart disease and type 2 diabetes. Some foods include fatty cuts of beef, pork, lamb, poultry skin. Dairy such as whole milk, butter, cheese, ice cream. Tropical oils, coconut oil, palm oil, and cocoa butter.
  • Trans Fat: The worst fats for you! They raise low-density lipoprotein(bad cholesterol) levels and suppress high-density lipoprotein(good cholesterol). Can raise heart disease risk 3x more than saturated fat intake! For every 2% of calories from trans-fat consumed daily, the risk of heart disease rises by 23%. Find these foods at fast food restaurants, donut shops, cookies, crackers, stick margarines. Look for anything referred to as “partially hydrogenated”.

Good Fats: Polyunsaturated fat and monounsaturated fat

  • Monounsaturated fat: The best fat! They can improve blood cholesterol level and decrease the risk of cardiovascular disease. Nuts, avocado, grass fed beef, free range chicken, olive oil, canola oil.
  • Polyunsaturated Fat: Polyunsaturated fats can lower the risk of heart disease and stroke. They provide nutrients to develop and maintain your body’s cells. Also providing omega-6 and omega-3 acids your body cannot produce. This is a good fat found in most plant-based foods and oils. Found in poultry, olive oil, tofu, salmon, eggs, avocados.

How much fat should I eat per day? 

9 calories/gram of fat. Try to have 20% (40-80grams for most people) of your daily calorie goal dedicated to good, healthy fats.

  • Benefits of fats:
    • Fats help your body absorb vitamins, A, D, E, and K.
    • Fats help you stay full, fats break down slower than carbs.
    • Fats can help you lose fat – eating healthy fats will help you eat less overall
  • Green salad with fat-free dressing? You won’t be getting the full benefits. Adding avocado, olive oil, and nuts will help your body burn more calories and metabolize more nutrients!
  • Fats are filing and satisfying resulting in better appetite control. Eating healthy fats will help you eat less overall and can reduce your overall calorie intake.