Healthy fat foods | Which Fat should we take good fat vs bad fat?


Healthy fat foods | Which Fat should we take good fat vs bad fat?

Healthy fat foods: When it comes to diet, fat is always taken as a bad thing. Which fat is best? Let’s know good fat vs bad fat. Some of this is appropriate because certain types of fats can promote diseases, such as cholesterol, etc:

  • Cardiovascular disease.
  • Diabetes.
  • Cancer.
  • Obesity.

Animals and plants can give dietary fat. Certain fats have been linked to negative effects on heart health, but others have been found to offer significant health benefits. Fat is as essential to your diet as protein and carbohydrates are in fuelling your body with energy. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients. However, the excess calories from eating too much fat of any type can lead to weight gain.

Which Fat should we take? Which is good fat vs bad fat?


Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as:

  • Butter.
  • Margarine.
  • Beef or Pork fat etc.

Trans fat should be avoided while saturated fats should be eaten very sparingly.


Most saturated fats are animal fats. They’re found in high fat meats and dairy products. Saturated fat sources include:

  • Fatty cuts of beef, pork, and lamb.
  • Dark chicken, Meat and Poultry skin.
  • High fat dairy foods. (whole milk, butter, cheese, sour cream, ice cream)
  • Tropical oils. (coconut oil, palm oil, cocoa butter)
  • Lard.

Eating too much saturated fat can increase blood cholesterol levels and LDL (bad) cholesterol levels. Traditionally, doctors have linked higher saturated fat intake with increased heart disease risks. This idea has been called into question more recently.


Short for “trans fatty acids,” trans fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. You might find trans fat in:

  • fried foods (French fries, doughnuts, deep-fried fast foods)
  • margarine (stick and tub)
  • vegetable shortening
  • baked goods (cookies, cakes, pastries)
  • processed snack foods (crackers, microwave popcorn)

Like saturated fat, trans fat can raise LDL (bad) cholesterol, also known as “bad” cholesterol. Trans fat can also suppress HDL (good) cholesterol levels, or “good” cholesterol.

Doctors have also linked trans fats to an increased risk of inflammation in the body. This inflammation can cause harmful health effects that may include heart disease, diabetes, and stroke. It’s important to ignore the front-of-package marketing and always read the ingredient list.


Doctors consider monounsaturated fat and polyunsaturated fat more “heart-healthy” fats. These are fats that are better choices for your diet. Foods that primarily contain these healthier fats tend to be liquid when they’re at room temperature. Example- Vegetable oil.


However this type of helpful fat is present in a variety of foods and oils. Research has consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol level and decrease your risk for cardiovascular disease. These foods include:

  • Nuts. (almonds, cashews, peanuts, pecans)
  • Vegetable oils. (olive oil, peanut oil)
  • Peanut butter and almond butter.
  • Avocado.

Final Words for Healthy fat foods

However new research has revealed that fats are more on a sequence of good to bad than previously thought. We are no one to justify good fat vs bad fat. While trans fats are harmful to your health, saturated fats are not currently linked with increased heart disease risk. However, they likely aren’t as healthy as monounsaturated and polyunsaturated fats can be. Healthier fats are an important part of your diet, but it’s still crucial to moderate your consumption of them because all fats are high in calories.


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