When it comes to fats in food, they are not all bad. They may have a bad reputation, but some fats are good to have in your diet in moderation. It’s important to know which fats are good to be included in your diet, and which fats are best to stay away from.
What are Bad Fats? Saturated and trans fats are harmful for your heart and body when consumed in big portions. They raise the cholesterol in your body to a unsafe level for your heart. Consuming too many bad fats can lead to cardiovascular disease, diabetes, and obesity. These bad fats should be avoided or rarely eaten.
What are examples of Bad Fats? Saturated and trans fats are solid at room temperature. There are foods that are also cooked in these fats that are not healthy to eat regularly. Some examples would be:
- Beef or pork fat
- High fat dairy foods
- Fried foods
What are Good Fats? Monounsaturated and polyunsaturated fats are considered to be more “healthy” fats. These fats, when eaten in moderation, can decrease the risk of cardiovascular disease by improving the blood cholesterol levels in the body.
What are examples of Good Fats? Monounsaturated and polyunsaturated fats are typically liquid at room temperature. Some foods have omega-3 fatty acids in them, and they are also good fats. Examples of good fats would be:
- Peanut butter
- Almond butter
- Vegetable oils (olive oil, peanut oil, canola oil)
- Peanuts, almonds, cashews, and pecans
- Fish (salmon, trout, sardines)
Healthy fats are a good part of your diet, but it is important to eat them in moderation. While monounsaturated and polyunsaturated fats are better than saturated and trans fats, they are still high in calories. Substituting the good fats for the bad fats is important if the opportunity is available. Choosing which fats to eat will help your heart stay healthy, and improve your quality of life.