Many people have boxed fats as something negative. We mistakenly think we should cut them out completely from our diet, but the reality of a balanced diet is different—there are healthy fats that our body actually needs.

Let’s check out the recommendations for consuming so-called bad fats and so-called good fats:

Bad fats

These are the fats that raise the amount of bad cholesterol (LDL) in the blood and provide empty calories (which only help you gain weight).

These are saturated, trans, and/or hydrogenated fats.

They’re found in:

  • Red meats.
  • Chicken skin.
  • Cheeses.
  • Refined flours.
  • Cold cuts.
  • Processed meats.
  • Snacks.

It’s highly recommended to moderate their intake in your diet, having them occasionally (for example, once a week).

 Discover all the info about trans and saturated fats in the link.

Good fats

Among the main or most recognized are:

Monounsaturated

Found in olive oil, they have many beneficial properties for our body.

  • Improve heart function.
  • Lower blood pressure.
  • Prevent blood clots.
  • Help with weight loss.

Omega 6

Mainly found in vegetable oils (the richest in omega 6 is safflower oil).

  • Reduces triglyceride levels in the blood.
  • And lowers LDL cholesterol levels.

Omega 3

Mainly found in oily fish, in veggies like nuts, grains, cereals, and some fruits and vegetables.
 
  • Helps reduce bad cholesterol (LDL).
  • Improves intestinal function.
  • Strengthens the immune and nervous systems.
  • Helps control blood pressure.

In many nutrition facts you’ll find fats broken down into good and bad, and now you know why.

I hope this helps and that after reading this you won’t overlook the good fats!