Good & Bad Fats

Saturated fat can rises cholesterol level in blood and unsaturated fats help to lower the cholesterol level.

Saturated (Bad) fat - rises LDL cholesterol

This fat is usually solid at room and refrigerator temperatures. It is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products, and lard, as well as in some vegetable oils, including coconut and palm oils. Studies show that too much saturated fat in the diet leads to higher LDL levels. Populations that tend to eat more saturated fat have higher cholesterol levels and more heart disease than those with lower intakes. Reducing the amount of saturated fat in your diet is a very effective way to lower LDL.

Saturated fat raises blood cholesterol the most. It is found mainly in foods that come from animals such as:

• Whole milk, butter, cream, high-fat cheeses
• Lard, pork fat, shortening
• Fatty meats such as ribs, hot dogs, sausage, pork rinds

Foods high in cholesterol

• Egg yolks
• Organ meats such as liver, brain, kidney

Unsaturated (Good) fat - help lower cholesterol

This fat is usually liquid at room and refrigerator temperatures. Unsaturated fat occurs in vegetable oils, most nuts, olives, avocados, and fatty fish, such as salmon.

There are types of unsaturated fat

• Monounsaturated and
• Polyunsaturated.

When used instead of saturated fat, monounsaturated and polyunsaturated fats help lower blood cholesterol levels.

Monounsaturated (Good) fat

Is found in greatest amounts in foods from plants, including olive, canola, sunflower, and peanut oils.

Polyunsaturated (Good) fat

The best sources of polyunsaturated fats are from plants, including safflower, sunflower, corn, soybean, and cottonseed oils, and many kinds of nuts.

A type of polyunsaturated fat is called omega-3 fatty acids, which are being studied to see if they help guard against heart disease. Good sources of omega-3 fatty acids are some fatty fish, such as salmon, tuna, and mackerel.

Trans (Bad) fat - raise the cholesterol

Also called trans-fatty acids, it tends to raise blood cholesterol similarly to saturated fat. Trans-fat is found mainly in foods made with hydrogenated vegetable oils, such as many hard margarines and shortenings. The harder the margarine or shortening, the more likely it is to contain more trans-fat.

Total fat

This is the sum of saturated, trans, monounsaturated, and polyunsaturated fats in food. Foods have a varying mix of these types. The types of fat you eat have more to do with your LDL level than the total fat you take in.

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