Healthy Fats vs Bad Fats

Healthy Fats vs Bad Fats

It’s hard enough to keep up with nutrition labels and the ins and outs of the health world that is ever changing and, most often, contradicting itself. One week coffee is hailed as the new green tea and the next studies are trying to link it to cancer. There is so much back and forth and terms that few of us understand, it’s hard to keep up. The debate over how much fat to include in your diet is one debate that has many questioning which are healthy fats and which are bad fats, and how much of the good fat should we consume?

Healthy fats (monounsaturated, polyunsaturated, and omega-3 fatty acids):

  • Nuts – walnuts, almonds, cashews, pecans, pistachios, hazelnuts
  • Seeds – chia, hemp, flax, sunflower, pumpkin
  • Oils – sesame seed, avocado, coconut, macadamian, grapeseed, extra virgin olive oil, walnut
  • Fish – salmon, tuna, tilapia, oily fish (sardines, mackerel, herring)
  • Nut and Seed Butters – tahini, almond, cashew, peanut, sunflower, hazelnut
  • Eggs

Bad fats (saturated fats):

  • Fried foods – french fries, fried chicken
  • Dairy – milk, cheese, butter, ice cream
  • red meat
  • palm oil
  • coconut oil

Easy ways to reduce saturated fats in your diet:

  • use natural spices and herbs instead of fat laden flavors
  • eat red meat only once in awhile
  • avoid fried foods such as fries and potato chips
  • eat fish at least twice a week
  • increase whole grains, fruits and vegetables

Why are saturated fats bad for you

There are serious health risks associated with saturated fats so it’s best to educate yourself on which foods and oils contain these fat and learn to keep with the healthy fats. Saturated fats tends to glob in your system as they are not easily digestible and therefore clog arteries and cause other serious health complications. Some health risks that may derive from saturated fats over a period of time are:

  • heart disease
  • obesity
  • cancers of the breast and colon

In all, your daily intake of any fat should only be 25%. Keep your fats to healthy options for optimal health and cut all excess fats off of meats and take the skin off of chicken before you eat.