Good Fats vs. Bad Fats: What's The Difference?
As experts continue to learn more about nutrition and how what we eat impacts various aspects of our health, one of the important discoveries for your diet is that not all fats are created equal.
So, let's discuss what fats are, whether there are good fats opposed to bad fats and how they affect your health.
What Is Dietary Fat and What Does it Do?
When it comes to foods, fat is a necessary nutrient for your body, according to the National Institutes of Health, helping your body absorb vitamins from foods and providing a source of energy.
Research has shown that the way each person's body reacts to the types and amounts of fats is different, but there are still a lot of unknowns when it comes to why our bodies behave differently.
Historically, it has been common for individuals concerned about heart disease to try to follow a low-fat diet, knowing that certain fats raise levels of LDL "bad" cholesterol that increase their chances of heart disease.
However, this practice has often led to those individuals lowering their intake of healthy fats by consuming more fat-free foods, which can contain higher levels of processed carbohydrates.
What are "Good" and "Bad" Fats?
Generally speaking, there are good fats and bad fats, but it's best to understand what each type is. The American Heart Association breaks the types of fats down into three categories:
- Saturated Fat: This type of fat refers to fat molecules that are "saturated" with hydrogen molecules, which occurs naturally in many meat and dairy products.
- Trans Fat: These fats occur when hydrogen is added to liquid vegetable oils and are typically found in fried foods. Pastries, pizza dough and cookies may also contain trans fats.
- Unsaturated Fat: Broken down into two subcategories of polyunsaturated and monounsaturated fats, unsaturated fat is found in fish, like salmon, as well as certain fruits, like avocados and olives.
If you're shopping for prepared food, these items should be listed on the nutrition label.
Generally, it's recommended individuals consume as little trans fat as possible since research has shown that it raises your LDL cholesterol levels while lowering your HDL "good" cholesterol levels, raising your risk of heart disease and stroke.
Saturated fat shows up in many common foods and is much more difficult to avoid for many of us. Discuss with your primary care provider or dietitian what the best amount of daily saturated fats is for you. This may depend on your family and health history and your risk of developing heart disease.
Unsaturated fats can help improve your cholesterol but should still be consumed in moderation. You should discuss with your doctor or dietitian how much unsaturated fat you should be consuming on a daily basis.
We've also developed a list of heart-healthy foods and recipes to help get you started on a healthier diet.
