Dietary Fats: How to Make Healthy Choices?

Focus on reducing fats in your diet, including healthy types of fats to consume and those to avoid.

Your body needs a certain amount of fat to function normally. Choose healthy fats wisely in your diet and then enjoy them in moderation.

Fats: Good and Bad

Monounsaturated and polyunsaturated fats are the best choices. Look for products that are low or free of saturated fats and avoid trans fats, as both can raise cholesterol levels and increase the risk of heart disease. Keep in mind that all fats, both good and bad, are high in calories, so regular moderation in your diet is key.

Good fats:

Monounsaturated fats are found in olive oil, canola oil, peanut oil, as well as avocados and most nuts. Polyunsaturated fats are found in other plant oils like safflower, corn, sunflower, soy, sesame, and cottonseed oil. Omega-3 fats represent polyunsaturated fats that support better cell function in your body.

Bad fats:

Saturated fats are found in animal-based foods such as meat, poultry, lard, egg yolks, and full-fat dairy products, including butter and cheese. They are also present in cocoa butter and in coconut, palm, and other tropical oils used in coffee creamers, crackers, snacks, baked goods, and other processed foods.

Trans fats – also known as hydrogenated vegetable oils – are found in solidified vegetable fats like margarine and some vegetable shortenings. These fats are also present in various types of crackers, cookies, cakes, pies, pastries, as well as in candies, snacks, and fried foods…