Good and Bad Fats in Your Diet, MD Hanna Stolińska, Clinical Dietitian

Do you think that all fat is bad for you? Fat is an important part of a healthy diet. Instead of following a low-fat diet, it is more important to focus on eating more beneficial “good” fats and limiting harmful “bad” ones. Here is everything you need to know about fats in your diet, including how to choose good fats and the power of omega-3 fatty acids.

Nutrients - fat in the human diet?

Fat is a type of nutrient and, like protein and carbohydrates, the body needs it to obtain energy, absorb vitamins, and protect internal organs, such as the heart and brain. For years, we have been told that eating fat will add inches to your waistline, raise cholesterol levels, and cause countless health problems. But now we know that not all fats are the same. Artificial trans fats and saturated fats are linked to cardiovascular diseases, among other things. But “good” fats, such as unsaturated fats and omega-3 fatty acids, have the opposite effect. In fact, healthy fats play a major role in controlling mood, maintaining mental balance, fighting fatigue, and even controlling body weight.

Healthy fats

Monounsaturated and polyunsaturated fats help to:

 - Reduce the risk of heart disease and stroke.

- Lower bad LDL cholesterol levels while increasing good HDL.

- Lower blood pressure and triglycerides associated with heart disease.

Adding more of these healthy fats to your diet may also make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss or maintenance of a healthy weight.

Monounsaturated fats – good sources include:

 - Olive oil,

- Avocado,

- Olives,

- Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews).

Polyunsaturated fats – good sources include:

- Flaxseed,

- chia seeds,

- hemp seeds,

- walnuts,

- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil,

- Soybean oil,

- Soy,

- eggs.

The power of omega-3 fatty acids

Omega-3 fatty acids are a type of polyunsaturated fatty acid and are particularly beneficial for health. There are different types of omega-3 fatty acids: EPA and DHA.

They are found in fish and algae and provide the greatest health benefits. There is one more type  - ALA, which comes from plants and is a weaker form of omega-3, although the body converts ALA into EPA and DHA in small amounts.

Studies have shown that a diet rich in omega-3 fatty acids can help with:

- Preventing and reducing the symptoms of depression,

- Protecting against memory loss and dementia.

- Relieving arthritis, joint pain, and inflammation.

- Fighting fatigue.

- Improving memory.

The American Heart Association recommends that people with documented heart disease consume about 1 gram of EPA plus DHA daily. For the rest of us, the AHA recommends eating at least two (100 g) servings of fish per week. However, due to low fish consumption and the instability of omega-3 fatty acids, supplementation is recommended.

Unhealthy fats

As I wrote earlier, there are several types of fat. A simple division is into “good” and “bad” fats. Now I will present some information about the latter. This will help you be more aware when shopping and know which products to avoid and which to allow yourself only occasionally.

Trans fats

Small amounts of naturally occurring trans fats can be found in meat and dairy products, but artificial trans fats are considered dangerous. This is the worst type of fat because it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also cause inflammation, which is linked to heart disease, stroke, and other chronic diseases, and contribute to insulin resistance, increasing the risk of developing type 2 diabetes.

In the United States, the Food and Drug Administration (FDA) has effectively banned artificial trans fats in commercially prepared foods, and the World Health Organization (WHO) has called on other governments around the world to eliminate trans fats by 2023. However, products manufactured before the FDA ban may still be available for sale. You should carefully read food labels and avoid ingredients listed as “hydrogenated.”

Trans fats – main sources include:

- Commercial baked goods, cookies, donuts, muffins, cakes, pizza crust

- Packaged snacks (crackers, chips)

- Anything containing hydrogenated or partially hydrogenated vegetable oil.

Saturated fat

Although they are not as harmful as trans fats, they can raise bad LDL cholesterol levels, and their excess can negatively affect heart health, so it is best to consume them in moderation. Although there is no need to exclude all saturated fats from your diet, most nutrition experts recommend limiting them to 10% of your daily calorie intake.

Saturated fats – main sources include:

- Red meat (beef, lamb, pork),

- Chicken skin, processed meats,

- Full-fat dairy products (milk, cream, cheese),

- Butter and lard,

- Ice cream and sweets,

- Tropical oils, such as coconut and palm oil.

When we think of dietary fats, we mainly think of oils. This is so-called visible fat. However, it is recommended that you consume no more than 2 tablespoons of these in your daily diet. You should consume products that are rich in both fats and other nutrients - vitamins and minerals.  

Products rich in “good” fats

It is worth incorporating products rich in “good” fats into your diet. If you are wondering what these products are, take a look at the list below. Several of them are ready-made snack ideas, for example, during a break at work or school.

Eat more avocado

Try it in sandwiches or salads. It is also worth making guacamole. In addition to containing fats that are good for the heart and brain, it makes a meal more filling. Avocado is unique in the world of fruit. It contains about 80% fat by calories, making it even richer in fat than most animal-derived foods. Avocado is also one of the best sources of potassium in the diet, providing 15% of the daily value per serving (150 grams). Furthermore, avocado contains antioxidants and fiber.

Reach for nuts

You can add nuts to savory and sweet dishes, use them instead of breadcrumbs for chicken or fish, and create your own mixture of nuts, seeds, and dried fruit, for example, for your morning oatmeal. Nuts are rich not only in healthy fats but also in fiber and protein. Nuts also contain vitamin E and are rich in magnesium. Studies show that people who eat nuts are healthier and have a lower risk of developing various diseases. This includes obesity, heart disease, and type 2 diabetes.

Try dark chocolate

This is a nutritious product that also provides moments of pleasure. Furthermore, dark chocolate contains fiber and several important nutrients, including iron and magnesium. Dark chocolate contains resveratrol, the same antioxidant that provides health benefits in red wine, and epicatechin, which may have anti-aging and performance-enhancing properties. It is important to choose dark chocolate containing at least 70% cocoa.

Add eggs to your diet

They were once considered unhealthy because egg yolks contain a lot of cholesterol and fat. They are a source of both saturated and unsaturated fatty acids. Seven eggs per week are currently recommended, regardless of blood cholesterol levels. Furthermore, eggs are highly nutritious and contain a variety of vitamins and minerals. One example is choline, a nutrient that the brain needs, but 90% of people do not get enough of. One egg (50 grams) provides 27% of the daily dose of choline.

Instead of obsessively counting grams of fat, try to follow a diet rich in a variety of vegetables, fruits, nuts, and legumes, with at least two weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals. Following a Mediterranean diet can also help ensure a sufficient amount of good fats in your diet and limit the bad ones. Focus on fats of plant origin.