Bad Fats

Saturated fats

• Saturated fats raise total blood cholesterol as well as the bad LDL cholesterol.
  
  

• Main contributors to heart disease.
  
  
• Promote obesity due to the excess calories they provide that are more readily stored as fat.
  
  
• Mainly found in animal products such as meat, dairy, eggs and seafood.
  
  
• Some plant foods are also high in saturated fats such as coconut oil and palm oil.
  
  
• Not all saturated fats are alike, and some are beneficial to our health.
• Some margarines contain saturated fats, and these margarines are mostly made from vegetable oils.

Trans fats

• Trans fat is the worst kind of fat
  
  
• Trans fats are the result of hydrogenation, a process that occurs when hydrogen is added to a vegetable oil for the purposes of maintaining shelf life.
• Trans fatty acids are found in many commercially prepared foods to enhance their longevity.
  
  
• They can raise total and bad LDL cholesterol levels while also lowering good HDL cholesterol levels.
  
  
• Found in processed foods such as non dairy cream, microwaved popcorn, cookies, cakes, fries and donuts.
• Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains trans fats.
  
  
• As from January 2006, all food manufacturers are required to list trans fat content on food labels.

Good Fats

Monounsaturated fats

• Lower total cholesterol and bad LDL cholesterol and increase the good HDL cholesterol.
  
  
• Found in olive oil, nuts, sesame seeds, peanut oil, canola oil and avocados.
  
  
• Liquid at room temperature but begin to solidify at cold temperatures.
  
  

Polyunsaturated fats

• Polyunsaturated fats also lower total cholesterol and LDL cholesterol.
  
  
• Found in seafood like salmon , corn, soy, safflower and sunflower oils.
  
  
• Omega-3 fatty acids are critical for our health.
  
  
• Good sources of omega-3 fatty acids are cold-water fish, flax seed , soy, and walnuts.
  
  

Summary of good fats

• Good fats are an efficient energy source.
  
  
• They are a good source of protective nutrients for the brain and muscular system.
  
  
• An insulation source for the body, as they form a protective barrier against climate conditions and harmful substances.
  
  
• They serve as padding to protect vital organs.
  
  
• They are required for normal cell, tissue, gland, and organ function.
  
  
• They can come only from fats, hence fat-free diets cannot supply them.

Problems that can occur due to lack of good fats

• Dry skin
• Constipation
• Low energy levels
• Brittle hair and hair loss
• Poor nail growth
• Liver and kidney deterioation.
• Behavioral changes.
• Glands dry up
• Immune system deterioration.
• Digestion problems, inflammation, bloating, allergies, autoimmune conditions
• Bone mineral loss
• Reproductive failure: sterility in males and miscarriage in females
• Vision and learning problems
• Insulin resistance
• Increased risk of overweight
• Increased cancer risk
• Increased cardiovascular risk
• Decreased tissue oxidation

Fats and cooking

The smoke point of various fats is important because it is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contribute to risk of cancer. The supplied table gives the smoke points of some fats.