How To Distinguish Good and Bad Fats

Good and Bad Fats

When it comes to diets, fats are bad, but some of them are good because some types of fats such as fat-like substance cholesterol can play a big role in blood vessels, diabetes, cancer, and even obesity.

Therefore, all fat is not the same. Some of them are better than us for the rest; Some people can even improve their health. Knowledge of these differences can help you avoid bad fats and get good fats.

Facts on fats

Researchers are actively pursuing the study of fats, but the fact is already known.

Dietary fats – also known as fatty acids – are derived from plants and animal meat. Some fats have a negative effect on the heart, but some of them have a lot of useful health benefits.

Fats are just as important for your diets as proteins and carbohydrates which fill your body with energy. Somebody functions depend on the presence of fats. For example, some vitamins contain fats that are needed for blood transfusions and food. However, the availability of any kind of fat can lead to increased weight.

If you are worried about weight problems and decide to change your lifestyle, the correct nutrition and training program will help you with this!

Good and Bad Fats
Good and Bad Fats

Bad Fats

Two types – saturated and trans fats – are harmful to the heart. Most of the foods that contain this type of fat are at room temperature, such as:

  • Butter
  • Margarine
  • Confectionery baked goods
  • Beef and pork meat

Both – saturated and trans fats – should be removed from the food ration at all or reduce the maximum.

Saturated Fats

This type of fat is primarily based on animals; It occurs in high-fat meat and dairy products.

Pork fat

Adoption of excessive saturated fats causes cholesterol levels and low levels of lipoprotein, which, in turn, can cause heart disease and other types of diabetes, especially when the refined carbohydrate diet is combined.

Trans-fats are a short form of trans-fatty amino acids; It is found in foods containing hydrogenated vegetable oils. This is the worst kind of fats. You can find it:

Fried foods (frees, buns, fried fast food)

  • Margarine
  • Processed vegetables
  • Baked biscuits, biscuits, flour products
  • Processed remover (crackers, microwave oven popcorn)

Like saturated fats, trans fats increase the cholesterol level; It is known as bad cholesterol.

It also increases the risk of cardiovascular disease, even if it is more likely to be in the case of saturated fats.

Good Fats

Monogamy and polygamy are considered as “healthy-heart” fats that you can enter into the diet. The food that contains this type of fat contains the liquid in room temperature, such as vegetable oil.

Monogamous fat

These types of fats are present in many foods and oils. According to studies, this type of fats improves blood cholesterol levels and reduces the risk of cardiovascular disease.

These foods include:

  • Nuts (almonds, acacia, ground hazelnuts, nuts)
  • Vegetable oil (olive and ground oil)
  • Peanut butter and almond butter
  • Avocado

Polygamous Fat

Vegetable scars and oils are the types of fat sources. As well as monounsaturated fats, this type of fats also reduces blood cholesterol by lowering blood cholesterol levels.

This type of fat is also known as omega 3 fatty acids, especially for the sake of heart. Omega 3 not only reduces the risk of coronary artery disease but also useful for blood pressure and regulates heartbeat.

This type of fat contains omega-3 fatty acids containing the following fish fats:

  • Salmon
  • Herring
  • Trout

Finding Omega3 can also be found in linseed oil in walnut but in this form, it is less active than fish.

Besides, you can find the omega 3 fatty acids in the following frying fat that also contains omega6 fatty acids:

  • Tofu (Japanese soy cheese)
  • Fried soybeans and soy nut butter
  • Nuts
  • Seeds (sunflower seed, pumpkin seeds, sesame seeds)
  • Vegetable oils (corn oil, swimming oil, sesame oil, soy oil, sunflower oil)
  • Soft margarine (liquid or thermal)

Some margarine contains trans fats if it is made with hydrogenated ingredients. So always select non-hydrated foods. Marking laws allow companies to write nonhydrogenated or 0 grams of fat packaging, but focus on the ingredients list.

Healthy fats are very important for your diet, but it is also very important for their moderate consumption because all the fat is high. Always try to replace healthy fats with unhealthy fats.

First of all, start using saturated and trans fats. Then try to get monogamous and polygamous fats.

This is a strategy that will help your heart and improve your quality of life.


Nicholas Perricone, MD, is a board-certified dermatologist, a nutritionist who has written several books, primarily on the subjects of weight loss and maintaining the appearance of youth. Perricone is an Adjunct Professor of Medicine at Michigan State University’s College of Human Medicine, from which he received his MD. He has over 40 U.S patents and appeared in two special programs on PBS. Perricone sells his own line of skin care and weight loss products.

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