HEALTH - Good and Bad fats

Good fats
Fats are helping to maintain body temperature, and protect body tissues and organs. Fat also plays an important role in carrying the four fat-soluble vitamins: A, D, E, and K. The Excess calories from protein and carbohydrates are converted and stored as fat. The only way to reduce body fat is to burn more calories than one consumes by physical activity.


Monounsaturated fat is “good” or “healthy” fat because it also typically high in vitamin E can lower your bad (LDL) cholesterol and lower your risk of heart disease and stroke. Monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains monounsaturated fats. Sources of monounsaturated fat include: Most foods contain a combination of different fats. Examples of foods high in monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts like almonds, cashews, pecans and pea and Sesame seeds.

Bad fat
Saturated fats and Trans fats are “bad” or “unhealthy” fat. Eating foods that contain saturated fats raises the level of cholesterol and increase the risk of hart disease. They also increase the level of LDL (bad) cholesterol in your blood. Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as, palm oil and palm kernel oil, Butter, Ice cream (milk fat), Cheese, Chicken fat, Meat fat, Beef, Lamb, Pork etc. A lot of animal products contain saturated fats and in some cases foods from plants.

Trans fats ("hydrogenate" liquid oils) are like saturated fats and there is a relationship between trans fats and bad cholesterol level. Trans fatty acids are found in many commercially packed foods and fried food such as French Fries from some fast food chains, other packaged snacks such as popcorn as well as in vegetable shortening and hard stick margarine. Trans fats also contain in: Cookies, Crackers, Snack foods, Doughnuts, Cake, Frozen foods, Potato chips, Candy etc.

We can reduce the saturated fats in our diets by using skin off poultry, skim milk and low fat cheeses and less fat oils.

Also cut down on these sorts of foods: meat pies, sausages, pastry, biscuits, cream, soured cream, lard, suet etc.

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