Good Fats & Bad Fats

🥑🥑🧀Good Fats v Bad Fats🥑🥑🧀 Not all fats are created equal. Some fats are better for you than others and may even help to promote good health. Knowing the difference can help you determine which fats to avoid and which to eat in moderation. All foods and oils contain a mixture of fatty acids, but the predominant type of fat they contain is what makes them “good” or “bad.” ⭕️What are bad fats?⭕️ There are two types of fats — saturated fat and trans fat ❌Butter ❌Margarine ❌Shortening ❌Beef or pork fat Trans fat should be avoided while saturated fats should be eaten very sparingly ❗️Saturated fat - eat sparingly❗️ Most saturated fats are animal fats. They’re found in high-fat meats and dairy products. Saturated fat 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 low-density lipoprotein (LDL) levels ✂️✂️Trans fat - Must avoid!✂️✂️ 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) ✅Foods with good fats✅ Doctors consider monounsaturated fat and polyunsaturated fat more “heart-healthy” fats. These are fats that are better choices for your diet. ❇️Monounsaturated fat❇️ This type of helpful fat is present in a variety of foods and oils. These foods include: 🥑Nuts (almonds, cashews, peanuts, pecans) 🥑Vegetable oils (olive oil, peanut oil) 🥑Peanut butter and almond butter 🥑Avocado 💚💚Polyunsaturated fat💚💚 Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs them from foods. Plant-based foods and oils are the primary source of this fat. A certain type of this fat, called omega-3 fatty acids, have been shown to be particularly beneficial for your heart. 💚Omega-3s appear to not only decrease the risk of coronary artery disease, but also help lower blood pressure levels and guard against irregular heartbeats. The following types of fatty fish contain omega-3 fatty acids: 🥑Salmon 🥑Herring 🥑Sardines 🥑Trout You can also find omega-3s in flaxseed, walnuts, and canola oil In addition to omega-3 fatty acids, you can find polyunsaturated fat in the following foods, which contain omega-6 fatty acids: ✅Tofu ✅Roasted soy beans and soy nut butter ✅Walnuts ✅Seeds (sunflower seeds, pumpkin seeds, sesame seeds) ✅Vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil) ✅Soft margarine (liquid or tub)