Healthy Fats vs. Unhealthy Fats - What You Need To Know
Introduction
For years, dietary advice shunned all fats. But the source and
type of fat matters more than the amount. Healthy fats provide great flavor
along with many benefits. Meanwhile, unhealthy fats can negatively impact
health. Understanding the difference is key to making wise choices.
Healthy Fats
These fats support overall wellness:
·
Monounsaturated Fat: Found
in olive oil, avocados, nuts. Improves cholesterol and heart health.
·
Polyunsaturated Fat: Found
in fatty fish, walnuts, sunflower seeds. Reduces inflammation and heart disease
risk.
·
Omega-3 Fatty Acids: Found
in salmon, sardines, chia seeds. Supports brain, heart, eye health.
Unhealthy Fats
These fats can negatively impact health:
·
Trans Fats: Found
in fried foods, baked goods, shortening. Increases inflammation, heart disease
risk.
·
Saturated Fat: Found
in red meat, full-fat dairy, coconut oil. Raises LDL cholesterol levels.
·
Refined Vegetable Oils: Soybean,
corn, cottonseed, canola oils. High in inflammatory omega-6 fats.
Conclusion
Focusing on incorporating more healthy fats from plant and
marine sources provides great health benefits with minimal risks. Limit intake
of saturated and trans fats by choosing leaner cuts of meat, low-fat dairy, and
avoiding fried items and commercial baked goods made with hydrogenated oils.
Frequently Asked
Questions
What
are the healthiest oils to cook with?
Olive oil, avocado oil, and coconut oil are healthy, stable
cooking oils. Avoid highly refined vegetable oils.
Is
peanut oil a healthy fat?
Yes, peanut oil is high in heart-healthy monounsaturated fat.
But it has a low smoke point so is not ideal for high-heat cooking.
Are
almonds a good source of healthy fat?
Yes, almonds contain mostly monounsaturated fat along with
protein, fiber, magnesium and other nutrients.
Is
butter considered a healthy fat?
Butter is high in saturated fat so is not the healthiest choice.
Use it sparingly or choose healthier spreads like almond or peanut butter.
Are
trans fats banned in the US?
The FDA has banned manufacturers from adding artificially
produced trans fats to food. But small amounts still exist in processed foods.
