Good fat vs Bad fat - How to choose the fat in your diet wisely?

Fat is an important macronutrient that should make up 20 to 35 % of your total calorie intake as per US Dietary guidelines. Your body needs certain amount of fat to store energy, keep the body warm and facilitate protein activity. Fats are important for growth, immune function and reproduction as well. Many vitamins like Vitamin A,D,E & K require fat for absorption and storage. Therefore, it is clear that fat is essential for your body to function. The question is, which fat is good for you?




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Good fats (Monounsaturated and Polyunsaturated fats):

  • Oils – Canola, Olive, Safflower, Sunflower, Corn oils

  • Nuts – Walnuts, Almond

  • Soybean

  • Flaxseeds

  • Cabbage & vegetables from cabbage family like broccoli, cauliflower

  • Avocado

  • Fish

Bad fats (Trans fats and Saturated fats)

  • Margarine

  • Commercial baked goods

  • Deep fried foods

  • Excessive saturated dairy

  • Red meat

  • Some oils like palm and coconut oil

Good fats improve the cholesterol profile and reduce the risk of heart disease while bad fats worsen the cholesterol profile and increase the risk of heart disease. Choose wisely!


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