Fats are one of the nutrients among protein and carbohydrates. Our body requires fat as it is not generated on its own. This fat acts as fuel and energies our body. They can absorb nutrients like Vitamin E, Vitamin A, Vitamin D, etc. Any fat that is not absorbed by our body cells is converted into body fats. Fats are the major source of body weight but this is a misconception. The food contains both good fats and bad fats. It is time for us to understand the various types of fats in our food, what type of fat has to be consumed to promote a healthy metabolism.

Bad Fats – Fats that causes negative effects on our health. It has been identified that saturated fat and transfat cause harm to our body. Saturated fat foods are dairy products, chicken, butter, pork, and beef. Even oils such as palm oil and coconut oil are rich in saturated fats. They can increase low-density lipoprotein levels and leads to cardiovascular disease and the risk of high blood pressure. Trans fats are processed foods such as cakes, cookies, packed foods, and snacks. This increases coronary heart diseases and other heart ailments. Try to avoid foods containing bad fats to protect your heart.

Good Fats – Foods containing monounsaturated fat and polyunsaturated fat are considered as “Good Fats”.They add nutrients to our body. These fats can be added to our food as they are “heart-healthy” fats. Nuts, Pumpkin seeds, Avocados, Olive Oil, Fish, and eggs are some foods that contain good fats. There are some foods that can be used as an alternative for good fats.

  • Avoid butter and add vegetable oil in your cooking.
  • Decrease the intake of coconut oil, as it contains high levels of saturated fat.
  • Use low-fat cheese when cooking pizza, pasta, and sandwich dishes to add taste
  • Don’t get baked items from the grocery store as it contains trans fats. Do baking at home to have healthy food.
  • Choose lean meats instead of fatty beef or pork.

Unsaturated fat -Oils are the most identified form of unsaturated fat. This includes olive or vegetable oil. They are liquid at room temperature. Unsaturated fats increase the level of good cholesterol, reduce inflammation, build stronger cell membranes, and lower levels of LDL cholesterol in the body. Also, a study says they may also help to reduce the risk of rheumatoid arthritis.

Saturated fat – It increases the level of bad cholesterol. These fats are solid at room temperature. Cheese, butter, and meats all contain high saturated fats. It increases the level of bad cholesterol. The fat contains low-density lipoprotein that clogs arteries.

Trans fat – It is recommended to avoid trans foods. Trans fats are made when food makers turn liquid oils into solid fats. The intake of more trans fat food can leads to cardiovascular problems, heart attacks, and many heart diseases.