Good And Bad Fats

Posted on May 5, 2018


Your body needs fat to function, but there are good and bad fats.

What are some unhealthy, aka “bad,” fats? Three types of unhealthy fats include saturated fat, trans fat, and cholesterol. Foods high in saturated fat include: chicken skin, turkey skin, gravy made with meat drippings, lard, sauces made with butter or cream, high-fat meats such as ground beef, bologna, hot dogs, sausage, bacon and spareribs, coconut/coconut oil, palm oil, palm kernel oil, whole milk, ice cream, full-fat cheese, and… brace yourselves… chocolate. Foods high in trans fat include: processed foods made with hydrogenated oil or partially hydrogenated oil, such as cookies, chips and cakes, along with stick margarine and shortening. Foods high in cholesterol include: chicken skin, turkey skin, egg yolks, liver and other organ meats, as well as high-fat meats and dairy products.

Ideally, you’ll want to avoid unhealthy fats because they can harm your heart. However, it can be hard to avoid these foods when they’re so prevalent at our grocery stores. Can you totally give up cookies, chips, and hot dogs? Probably not. But if they can be “once in a while” foods, that’s much better than “everyday” foods in your diet.

Then there are healthy, aka “good,” fats that are actually good for your heart, though they may also be high in calories, so keep that in mind. Healthy fats include monounsaturated fat, polyunsaturated fat, and Omega-3 fatty acids.

Foods high in monounsaturated fat include: avocado, canola oil, olives and olive oil, peanut butter and peanut oil, sesame seeds, and nuts, like almonds, cashews, pecans and peanuts. Foods high in polyunsaturated fat include: corn oil, cottonseed oil, safflower oil, soybean oil, sunflower oil, and oil-based salad dressings. Soft tub margarine, pumpkin, sunflower seeds, and walnuts are also high in polyunsaturated fat. Foods high in Omega-3 fatty acids include: albacore tuna, herring, rainbow trout, salmon, sardines, walnuts, flaxseed and flaxseed oil.

To avoid unhealthy fats and limit healthy fats when you cook, try grilling, roasting, or stir-frying in a small amount of healthy fat instead of frying foods in unhealthy fat. Coat pans with a squirt of healthy cooking spray. Take the skin off chicken and the fat off meat before you cook it. Bake with ground-up veggies or fruit with no added sugar. Use nonfat plain yogurt rather than butter and oil. And to top food, try lemon juice, vinegar, salsa, herbs, spices, hot sauce, plain nonfat yogurt, tomato sauce, or low-fat salad dressing when you want to avoid topping foods with fatty sauces.

Submit a Comment

Lakewoods Chiropractic
Lakewoods Chiropractic
385 Google reviews
SALLY DETLEFSEN
SALLY DETLEFSEN
September 26, 2022.
I am amazed at how much better I feel since coming to Lakewoods. The doctors and staff are amazing.
Read more
Lukas Drayna
Lukas Drayna
September 21, 2022.
Great friendly staff. They focus on the target area’s to ensure your body is happy and healthy !
Read more
Michael F.
Michael F.
September 13, 2022.
Lakewoods Chiropractic is awesome. Friendly, welcoming, and professional Environment. They make you feel comfortable. Definitely recommend Lakewoods. I'm well on the road to recovery. Keep up the good work.
Read more
tone2403
tone2403
August 30, 2022.
Definitely recommend Lakewoods. When I went in I was in very rough shape. After a few weeks of adjustments I'm feeling better then ever. Great staff and very knowledgeable. They take the time to really make you understand the process.
Read more
Eric Russell
Eric Russell
August 25, 2022.
Jason and his staff are the best. Since my 1st visit, they always informed on your progress and had your health as #1 priority.
Read more
Angel L Colon Jr
Angel L Colon Jr
August 11, 2022.
Excellent service, friendly accommodating staff. Awesome family friendly services. Highly recommend!!!
Read more
Carrie Davis
Carrie Davis
August 3, 2022.
By far the best chiropractor I’ve ever used. They customize a plan just for you and don’t use a one size fits all approach. I wouldn’t recommend anyone else!! Thank you!!!
Read more
Justin W
Justin W
July 28, 2022.
Great place!
Read more
Jennifer Thelen
Jennifer Thelen
July 21, 2022.
I have been experiencing low back pain for at least 10 rememberable years and decided on a whim to try chiropractic care at Lakewoods. I had never been to a chiropractor before so I had no expectations that it would work or not but after just my first adjustment I had instant relief for the first time in 10 years. I have since been super impressed with how everything has been explained to me and how my care plan has been formed. The staff are all very kind and have been very helpful as well!
Read more