Fat is not all the same. Some are essential for a healthy heart, brain, and hormones, and some cause clogged arteries. Knowing the difference is vital for everyone who wants to protect their heart.
Types of Fat
Trans Fat — Friendly
Monounsaturated fats in olive oil, avocado and nuts lower LDL cholesterol and raise the good. Polyunsaturated fats (omega-3 and omega-6) are essential for the heart and brain.
Saturated Fat — Moderately
Found in meat, butter and full-fat dairy products. Raises cholesterol, but its effect is greater Stretch over the whole nutritional context.
Trans Fat — The Real Enemy
They are made by adding hydrogen to vegetable oils. Raises LDL cholesterol, lowers the good, and causes inflammation. Found in margarines and processed pastries.
How to choose the right fats?
- Use olive oil for cooking and seasoning
- Eat fatty fish twice a week
- Read labels and avoid “partially hydrogenated oil”
- Replace butter with avocado or almond butter
quality of fats is more important than their quantity. Three tablespoons of olive oil per day is much healthier than a double amount of refined oils or margarine.
Fats are a necessary part of a healthy diet. The goal is not to avoid them but to choose the right type in the right amount. Make trans fats the foundation of your meals.