Good Fats, Bad Fats: How to Tell the Difference

If you’re on a diet and think that the less fat you eat, the better, think again. Not all fats are bad for you—in fact, your body needs fats to maintain proper cell functioning, regulate body temperature, and to help you absorb and store essential nutrients.  But it is true that not all fats are created equal. So . . . how can you tell the difference? Keep reading to find out.

Follow this guide to determine what kind of fats you should eat—and which ones you should skip.

“Good” Fats

Omega-3 Fatty Acids. Common in cold-water fish and sold in supplement form, Omega 3s have been found to help reduce blood pressure, prevent blood clots, and slow plaque accumulation in the arteries. Salmon, tuna, herring, and lake trout are good food sources, as is vegetable and flaxseed oil.

Unsaturated Fat. These good-for-you fats not only increase levels of HDL cholesterol and reduce blood pressure, but they also have been shown to help remove LDL cholesterol and lower triglycerides. Foods such as avocados, nuts, fish, canola oil, and olive oil are rich in unsaturated fats.

“Bad” Fats

Trans Fat. This unhealthy fat found in partially hydrogenated oils increases the levels of LDL (bad cholesterol) while lowering the amount of HDL (good cholesterol), leaving you vulnerable to the ravages of cardiovascular disease.  Trans fats are common in foods that are fried, margarine, and baked goods that are commercially processed.

Saturated fat. More common that trans fats, saturated fats increase LDL cholesterol levels by promoting the buildup of artery plaque and block the health benefits of HDL cholesterol.  Saturated fats can be found in dairy products, meats, and other food sources. A good rule of thumb: avoid cuts of meat that have a lot of “marbling,” meaning that there is a lot of white, visible fat present, and avoid dairy products made from whole milk.

Make sure you’re getting the “right” fats into your diet by following the above guidelines.