It seems simple enough. Eat too much fat, and you get fat. But, what is a fatty food – and are there healthy fats you can eat that will benefit – not sabotage – your diet? When you eat trans fat products, like you find in fast-food items like french fries, burgers, and fried chicken – are bad for you. But, what you might not know – is that your body does need fat! Healthy fats help us absorb certain vitamins, keeps our cell membranes happy, and makes food taste better. It’s the type of fat that matters – there is unhealthy fat, and then there is healthy fat.
Types of Fat:
There are four types of fat.
- Trans Fat:: Found in processed food, which is linked to higher LDL (bad) and lower HDL (good) cholesterol.
- Saturated Fat: Found in red meat, poultry and dairy products, as well as coconut oil, palm kernel oil, and other plant based oils. This fat increases both LDL and HDL.
- Polyunsaturated Fats: Fats like Omega-3 fatty acids found in salmon, walnuts and flax seed, and Omega-6 oils, found in corn and vegetable oils. These are much healthier, as they lower LDL and increase HDL, which can help reduce the risk of heart disease.
- Monounsaturated Fats: Found in avocado and olive oil. These are also good – as they also lower LDL and raise HDL.
Good Fats for your Diet
Polyunsaturated and Monounsaturated fats, according to a 2010 study by the Harvard School of Public Health, can cut your risk of heart disease by 19%. They decrease inflammation in your heart and blood vessels. They have also been found to decrease the risk of both diabetes as well as cancer. And, replacing bad fat with good has shown to help you pack on more muscle and cut belly fat!
Replace those bad fats with good – your body, your heart, and your belly will thank you!
