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Fat is a nutrient and needed for the normal function of the body. But it also is eaten way too much by way of processed food, super-sized fast food, frozen food, fried food, hot dogs and hamburgers, and all manner of snacks and desserts. Couple this diet with low levels of physical activity and you have a lifestyle tailor-made for the development of heart disease, diabetes and obesity. Many studies lump all saturated fats together, while in reality there are many different kinds of saturated fats, each with different roles in the body. Additionally, people don’t eat saturated fats in isolation — they choose foods with many different kinds of fats and other nutrients. Even the same type of saturated fat can have different effects depending on how it is connected to other fats and what else is in the diet. For example, saturated fats in dairy, poultry and certain vegetable oils are neutral or even heart healthy. Unsaturated fats are consistently heart healthy, while industrial trans fats are consistently harmful. In contrast, the small amounts of naturally occurring trans fats in dairy are harmless, as is cholesterol in eggs and other animal products. Overall, choose good fats, including unsaturated fats and saturated fats from a variety of vegetables, nuts, seeds, fish and unprocessed meats. Avoid bad fats such as partially hydrogenated oils and saturated fats in processed meat.
Healthy Fats
- Unsaturated fats, when eaten in moderation, are considered the healthiest fats because they improve cholesterol
- These are associated with lower inflammation (a risk factor for heart disease),are associated with an overall lower risk of developing heart disease
- Unsaturated fats are found primarily in plant-based foods; and are generally liquid at room temperature.
- There are two types of unsaturated fat:
- monounsaturated
- polyunsaturated.
Unhealthy Fats
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- Saturated fats are found mostly in animal products such as meat, milk, cheese, butter and cream, and tropical oils.
- They are solid or waxy at room temperature.
- Beef, pork, lamb, veal, and the skin of poultry
- Hot dogs, bacon and high-fat luncheon meats (such as salami and bologna)
- High-fat dairy products (such as whole milk, 2% milk, 4% cottage cheese)
- Butter and lard
- Sauces and gravies made from animal fat
- Most fried foods and fast foods
- Bacon fat
- Tropical oils – palm, palm kernel, and coconut
- Desserts and sweets made with lard, butter or tropical oils
Healthy Fats vs. Unhealthy Fats – Overview
| SI No | Unhealthy Fats | Healthy Fats |
| 1 | Stick margarine |
Trans-free tub or liquid margarine*
|
| 2 | Fried foods |
Baked, grilled or broiled foods
|
| 3 | Crackers containing hydrogenated oils |
Baked crackers or crackers containing non-hydrogenated (e.g. liquid) oils
|
| 4 | Granola bars containing partially hydrogenated oils |
Granola bars containing canola oil or non-hydrogenated oils
|
| 5 | Chocolate or yogurt-covered pretzels | Plain pretzels |
| 6 | Energy bars dipped in frosting or chocolate |
Plain, non-coated energy bars
|
| 7 | Powdered creamers containing hydrogenated oils or flavored liquid coffee creamers |
Non-fat half-and-half, skim milk, powdered or liquid creamers containing non-hydrogenated oils.
|
| 8 | Butter |
Trans fat-free tub margarine
|
| 9 | Regular cheese |
Low-fat or non-fat cheese
|
| 10 | Creamer or half and half |
Non-fat creamer or non-fat half and half
|
| 11 | Whole or 2% milk |
1% or non-fat (skim) milk
|
| 12 | Regular cream cheese |
Reduced-fat or non-fat cream cheese
|
| 13 | Regular ice cream |
Non-fat or low-fat frozen yogurt or sorbet
|
| 14 | 2-4% milkfat cottage cheese |
1% or non-fat cottage cheese
|
| 16 | Alfredo, cream sauces |
Marinara, primavera or light olive-oil based sauces
|
| 17 | Regular mayonnaise |
Light or non-fat mayonnaise
|
| 18 | Prime grades of beef |
Choice or Select grades of beef
|
| 19 | Spareribs | Tenderloin |
| 20 | Chicken with skin on |
Chicken without skin
|
| 21 | Whole egg |
Egg whites or egg substitutes
|
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