Focus on Good Fats


Fat is an integral component of a healthy diet.  It’s more important to focus on eating beneficial or good fats and avoiding harmful or bad fats.

It’s good to include foods with good unsaturated fats, lessen foods high in saturated fat, and avoid bad trans-fat.

Good unsaturated fats

Monounsaturated fats raise HDL (good cholesterol) and lower LDL.

  • Olive oil, peanut oil, canola oil, nuts, seeds, and avocados are good sources.
  • Use veggies or whole-wheat chips to dip.
  • Switch sour cream dip in place of hummus (rich in olive oil)

Monounsaturated and polyunsaturated fats — lower one’s disease risk.

Foods high in good fats include

  • Vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
  • Avocadoes, olives, olive oil ,peanuts are good sources of MUFA.

Bad fats

Trans Fats— increase disease risk, even when eaten in smaller amounts. Mainly processed foods made with trans-fat from partially hydrogenated oil contain trans fats. Trans fats have been removed from many of these foods.

Saturated fats, are not as harmful as trans fats, but as compared to unsaturated fats negatively impact health and are should be consumed moderately.  Large amounts of saturated fat are present in red meat, butter, cheese, and ice cream.

Avoid foods like red meat and butter, replace them with fish, beans, nuts, and healthy oils instead of refined carbohydrates. Say No to Junk Food!

Omega-3 fatty acids

  • Eat at least two servings of fish and seafood per week including at least one serving of oily fish.
  • Also in Chia and Flax seeds.

 Heart health

  • Oily, cold-water fish, such as salmon, herring, sardines, and tuna, contain EPA and DHA. These fats reduce the risk of fatal heart attacks and sudden cardiac death caused by electrical problems in the heart.
  • Eating fish may reduce the risk of stroke.
  • Fish also contain vitamin D, specific healthy proteins, selenium, and other nutrients.

Reference from Research data by Harvard school of Public Health.

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