Most people think of fat as the big bad wolf of food groups, and while there are plenty of bad fats out there for consumption, knowing that you need a well balanced diet that includes good fat is key to a healthy lifestyle. So we wanted to find out the best foods, sources, and ways to get your daily dose of fat without the guilt. We broke down the differences between good vs bad fat, how it impacts our health, and have provided you with a variety of food groups for each category to get you on the right track for your eating habits.

Good Fat Vs Bad Fat

Unsaturated fats are our heroes of the fat world, and while they still may pack on the waistline if not eaten in moderation, they are proven to help lower cholesterol and battle heart disease. No Trans Fat StampThese fats are normally broken down into monounsaturated and polyunsaturated.

Saturated fats and trans fatty acids are the worst types of fats to consume on a regular basis. These culprits are notorious for skyrocketing your cholesterol levels, clog arteries, and contribute to early age heart disease. Saturated fats are commonly found in animal products such as meat, chicken and high fat dairy. Where as trans fatty acids are actually classified into two different groups. Natural trans fat, not to be concerned with, and “artificial trans fat” that is partially hydrogenated.

Good Fat Sources

  • Avocados – While this super food is high in good fat and calories, they are also packed with an array of vitamins and minerals ranging from potassium and lutein, to Vitamin C and E. They also contain fiber, which helps with digestion.Selection of healthy fat sources
  • Various Oils – great sources of saturated fat can be found in just about every type of oil on the market including vegetable oil, olive oil, almond oil and many others.
  • Salmon – boasting the longest chain type of omega-3’s salmon packs a ton of protein and healthy fats into each serving.
  • Olives – although small in size, these fatty treats offer awesome amounts of healthy fats to battle your heart disease and lower cholesterol.
  • Hazelnuts – If you love nuts, then go nuts for your healthy fat by serving up a tasty bowl of hazelnuts. These nuts are known for their high concentration of healthy fats.

Bad Fat Sources

  • "neon sign" series "DRIVE-THRU OPEN 24 Hours"Fast Food – Just about every fast food chain in America has been named for using trans fat products for cooking, and while many have opted out of this traditional frying option, plenty of fast food chains still fry up your food in a batter of bad cholesterol forming fats.
  • Frying – If you are frying your foods, then chances are you may be using the bad form of oil to cook up your delicious meals. Knowing which oils can be substituted for a healthier frying session is important when tracking your bad fat intake.
  • Cookies – Just like many of our tasty treats, knowing how your cookies are baked and the ingredients used can be the difference between getting a healthy helping of good fats and a belly full of harmful fats.
  • PopcornMicrowave Popcorn – when I think of popcorn, I think of a light, healthy snack, but studies show that the artificial butter that is used to flavor our favorite snack is actually a form of bad fat causing us more harm than good.

While it is important to disclaim that all fats can add to your waistline, knowing which types of fats you can consume on a regular basis to help battle your long term health vs contribute to future health problems is key to a healthy and long term diet. So next time you are looking for a great meal, check to see how that meal is prepared and if they offer alternatives to their cooking, then opt in for a healthier version of your favorite dish.

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