The truth about FATS- made easy ;)

FATS. The Good, the Bad and the Ugly.


When it comes to fats many are confused about the different types of fats and their effects on the body. On the one side we have to eat low fat and from the other side we hear that fats are essential! In general, a low fat diet is advised, but remember, that the type of fat is just as important if not more important than the amount of fat. This article should guide you in getting it spot on.

The Good

Unsaturated fats and essential fatty acids have been linked with cognitive function, memory, eyesight, heart health and much more. Some incorporate it into their daily diet and some choose to take them in supplement form.

Mono-unsaturated fat or MUFA: This type of unsaturated fat not only decreased your bad cholesterol, but also increases your good cholesterol and can be found in plant sources. Remember that his fat will only be beneficial when you replace saturated fats, or animal fats, as discussed later.

Mono-unsaturated fat can be found in canola oil, avocado, olives, olive oil, chicken and eggs.

Poly-unsaturated fat or PUFA: unsaturated fats are the fats where you will also find essential fatty acids such as omega 3 and omega 6. Once again, poly-unsaturated fats do not only decrease bad cholesterol in the blood but also increases good cholesterol.

Polyunsaturated fats can be found in sunflower oil, lean meat cuts, seeds and nuts, such as almonds.

If you are searching specifically for sources of Omega 3 and 6: Mega 3 can be found in oily fish such as tuna or salmon, nuts such as walnuts and canola oil. Omega 6 fatty acids can be found in all the sources of PUFA previously mentioned such as oils and seeds.

The Bad

Saturated fats are mainly found in animal products with the exception of a few plant sources including coconut.

Saturated fats contribute to fat accumulation in the blood and arteries, increasing the risk of heart disease.

Replace saturated fats where needed with healthy fats as mentioned above and decrease the amount of total fat that you take in by avoiding or limiting your intake of greasy food such as red meat with visible fat, processed meats such as polony and sausage, full cream milk, cream, full fat hard cheese, butter, cake, pastries cookies and more.

The Ugly

Trans-fat is considered to be the most dangerous fat. This type of fat forms when fat is overheated or when foods are processed. The reason for the havoc around this oil is because it not only contributes to bad cholesterol in the blood, but actually decreases the good cholesterol in your body.

Read labels to see how much of this fat you are consuming and try to avoid them in food where they frequently occur such as coffee creamers, cookies, chips, butter and meat.

From the food product itself to the cooking method that you use, you should try to eat a lean and low fat diet by choosing low fat products, lean meats, oily fish and healthy plant based fats and by preparing food in a way that used little or no oil to ensure a healthy heart and healthy lifestyle.