What is Good Fat and Bad Fat: Unsaturated and Saturated

What is Good Fat and Bad Fat: Unsaturated and Saturated
What is Good Fat and Bad Fat: Unsaturated and Saturated

What is Good Fat and Bad Fat: Unsaturated and Saturated:- All fats are not alike. Some varieties of fats are essential for permanent health. Other fats will raise blood cholesterol levels or produce other negative effects on vessel health. Eating an excessive amount of fat of every type will add excess calories and cause weight gain. This handout can assist you prepared the good (heart-healthy) fats from the bad (unhealthy) fats.



The fats in this category are unsaturated fats (the term unsaturated refers to the chemical structure of these fats). Unsaturated fats are found in plant foods or in fish that eat microscopic plants.

One kind of fat – polyunsaturated fatty acid fatty acids – has been found to possess several positive effects. For example, omega-3 fatty acids may reduce the risk of sudden cardiac death, help keep blood vessels flexible and reduce excess blood clotting. Other unsaturated (polyunsaturated) fats and monounsaturated fats can lower low-density lipoprotein (LDL)(bad) cholesterol once utilized in place of saturated fat.


Foods made in these GOOD unsaturated fats are listed below:

Polyunsaturated fatty acid Fatty Acids (a kind of omega-3 Fatty Acids)

  1. Omega-3-fatty-acid fish such as salmon, herring, sardines, and trout (The American Heart Association recommends intaking a minimum of 2- 3 oz servings of fatty fish per week).
  2. All contain a less active form of omega-3 (Flaxseed, walnuts, and canola oil).

Other Polyunsaturated Fats (called Omega-6 Fatty Acids)

  1. Vegetable oils: corn oil, safflower oil, sesame oil, soybean oil, sunflower oil
  2. The tub or Liquid margarine, ideally one that is trans-fat-free
  3. Walnuts
  4. Sunflower seeds, pumpkin seeds, sesame seeds
  5. Roasted soybeans, soy nut butter, and tofu

Monounsaturated Fats

  1. Vegetable oils: olive oil, canola oil, peanut oil
  2. Nuts: almonds, cashews, peanuts, pecans, pistachios
  3. Avocado
  4. Peanut butter and almond butter
  5. All foods and oils contain a combination of fats (fatty acids, to be more precise).

Foods are categorized here by the predominant type of fat or are included in a category if the fat is present in significant quantities.


Fats with negative health effects are saturated fats and Tran’s fats. Saturated fats are found primarily in high-fat meats and farm foods. Tran’s fatty acids (called trans-fats for short) are available in foods that contain partially hydrogenatedvegetable oils like deep-fried foods, stick margarine, crackers, microwave popcorn, baked goods, and other processed foods. Studies have shown that both saturated fats and Trans-fats can raise LDL (the bad) cholesterol.

Saturated and Trans fats can also create the liner of blood vessels (the endothelium) less versatile. In addition, Trans fats may depress the good blood cholesterin (HDL cholesterol) when eaten in big amounts. The foods listed below contain these unhealthy fats and may be avoided or consumed meagerly.


Saturated Fats

1. Fatty cuts of beef, pork, and lamb.
2. Poultry skin, chicken wings, dark meat chicken.
3. High-fat dairy products like Cheese, Butter, Whole Milk, 2% reduced-fat milk, Cream, Cream Cheese, Sour Cream, Ice Cream.
4. Tropical oils like Coconut Oil, Palm Oil, Palm Kernel Oil, Cocoa Butter.
5. Lard

Trans Fats

1. Stick margarine and some tub margarine
2. Vegetable shortening (e.g. original Crisco)
3. Deep-Fried-Foods: French fries, Doughnuts, other deep-fried fast food items.
4. Prepared foods partially containing hydrogenated oils: pastries, microwave popcorn, crackers, cookies, cakes, and other snack foods.


Cholesterol is not fat. It is a waxy substance found solely in foods of animal origin: meat, poultry, seafood, egg yolks, and dairy products. Humans do not need to consume any cholesterol because our cells can produce all the cholesterol our bodies need for use in cell membranes and hormones. High intakes of dietary cholesterol can raise LDL cholesterol and can increase heart disease risk in other ways. However, this effect is generally not as strong as that of saturated fats and Trans fats. People who have high blood cholesterin levels, heart disease or diabetes should limit their intake of dietary cholesterol.

The foods listed below are comparatively high in dietary cholesterol:

  1. Egg yolks or whole eggs: limit to 2 per week
  2. Organ meats: liver, brains, kidney, and sweetbreads
  3. One serving a week is okay like Calamari/squid and Shrimp
  4. Meat, poultry, and seafood in more than 5 or 6 oz. /day.
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