Most people tend to get scared when they hear the word “fat.” However, in order to have a well-rounded diet, you need to consume fat. Fat is essential — it gives our bodies energy and supports cell growth. It also protects our organs, keeps our bodies warm and helps us absorb nutrients and produce important hormones.
Be careful, though, because not all fats are created equal. The fats you should incorporate into your diet are healthy saturated and unsaturated fats: These have been shown to lower the risk of heart disease and stroke, improve cholesterol levels and brain health — and leave you feeling fuller longer.
Below are examples of healthy fat sources:
Saturated fats are derived largely from animal products, such as meat, dairy and eggs. Limit the amount you consume because too much will increase your levels of low-density lipoprotein, also known as LDL or “bad” cholesterol. High levels of LDL are associated with heart disease and type 2 diabetes. Be mindful of your consumption of foods like bacon, sausage, red meat and full-fat dairy products.
Trans fat is an unhealthy fat you should try to avoid at all costs. Trans fat has no health benefits, increases LDL cholesterol, decreases high-density lipoprotein (HDL or “good” cholesterol), and has been linked to heart disease and type 2 diabetes. Fast food, fried food, packaged desserts and baked goods are all high in trans fat.
Instead of trying to avoid fat altogether, focus on including healthy fats in your daily regimen. Eat foods like fish, nuts and beans!