The Good, Bad and Ugly Fats

Not the all fats are bad fats. Avoiding fat at all, the cost is not the right thing to do. Why? Certain vitamins like A, D, E, and K is fat-soluble, these fat-soluble vitamins are stored in body tissues. Our bodies need some fat to stay working, but we need the right kind of fat.


How much fat should I take?
• From your daily calories, you should get around 20 to 30% of fats. Make sure you are taking monounsaturated or polyunsaturated.
• Avoid saturated fat (those in red meat, butter, and cheese) allowed intake is 6% of your daily calories.

Which fat should I take?
1. Monounsaturated fat or unsaturated fat:
Great source of monounsaturated fats are:

  • Olive oil
  • Tea seed oil
  • Avocadoes
  • Almonds
  • Macadamia nuts
  • Canola

Tip: If cooking with these oils always cook on low-temperature.

Benefits of Monounsaturated fat:

  • Reducing cholesterol levels
  • Lowers the risk of heart disease and stroke
  • Weight loss and reducing belly fat
  • Stiffness pain for rheumatoid arthritis
  • Reducing the risk of breast cancer

2. Polyunsaturated fats:
Great source of monounsaturated fats are:

  • Walnuts
  • Sunflower seeds
  • Flax seeds or flax oil
  • Fish, such as salmon, mackerel, herring, albacore tuna, and trout
  • Corn oil
  • Soybean oil
  • Safflower oil

Benefits of Polyunsaturated fat:

  • Reducing triglycerides
  • Slows plaque build-up in arteries
  • Reducing the risk of an irregular heartbeat (arrhythmia)
  • Lowers blood pressure
  • Controls your blood sugar and reducing risk of diabetes

Poly-unsaturated fats

What is Trans fat?
Tran’s fats are naturally occurring in meats, and most of the trans fat is formed through the industrial process that adds hydrogen to vegetable oil causing it to become solid at room temperature.

They have a longer shelf live thus are widely used in restaurants and are less likely to spoil.
They are found in variety of foods:

  • Baked goods, most cakes, crackers, and ready-made frosting is another source of fat.
  • Snacks, potato, corn and tortilla chips
  • Deep-fried foods. French fries, chicken.
  • Margarine

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