Different Types of Fat

Healthy fats (unsaturates):

  • Monounsaturated fats/Monounsaturates
  •  Polyunsaturated fats/Polyunsaturates
    • Omega-3 fat
    • Omega-6 fat

One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial to your heart.
Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease.
It may also protect against irregular heartbeats and help lower blood pressure levels.
There are also plant sources of omega-3 fatty acids.
However, the body doesn’t convert it and use it as well as omega-3 from fish.


Unhealthy fats:

  • Saturated fats
  • Trans fats

 

The different fats behave differently in our bodies, and the impact does vary on our risk for certain diseases.

Healthy Fats

Type of Fat Major Food Sources
Monounsaturates and Monounsaturated Fat This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.Avocados, non-hydrogenated margarines, Olive, canola and peanut oils, nuts and seeds
Polyunsaturates and Polyunsaturated Fat

  • Omega-6 Fat
  • Omega 3 Fat
This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes.Non-hydrogenated margarines, nuts and seeds,Safflower, sesame, sunflower and corn oilsOmega-3 eggs, walnuts, Fattier fish, canola and soybean oils, flax seed,

 

Unhealthy Fats

Type of Fat Major Food Sources
Saturates and Saturated Fat This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes. In all foods made with shortening or partially hydrogenated vegetable oil, and many snack foods, fast foods and ready-prepared foods. This is Palm oil, palm kernel oil and cocoa butter, butter, lard, coconut oil.
 Trans Fats This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease. This is any snack foods, fast foods and ready-prepared foods.

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