Bad Fats Vs. Good Fats

Fats always sounds like a bad word but my research this time was about it and in fact rather than cutting fat out of our diets, I concluded that fats are actually very important, we just need to know what types of fat we should eat. Saturated fat and trans fat—the “bad fats”—increase our risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to our health and vitality, support our mood, and help us maintain a healthy weight.

Monounsaturated fat Polyunsaturated fat
  • Olive oil
  • Canola oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut butter
  • Soybean oil
  • Corn oil
  • Safflower oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk
  • Tofu


Saturated fat Trans fat
  • High-fat cuts of meat (beef, lamb, pork)
  • Chicken with the skin
  • Whole-fat dairy products (milk and cream)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil
  • Lard
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Candy bars

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

Hope it helps you as much as I did help me! 🙂


3 thoughts on “Bad Fats Vs. Good Fats

  1. Olha ainda bem que vi este post. Tinha imagens com essas informações.. mas assim por escrito dá para imprimir rápido 🙂

    Da lista dos mono utilizo – azeite, azeitonas , manteiga de amendoim , cajus , amendoin , nozes, amendoas e avelas.

    Poly – leite soja, atum , salmao , sementes de linhaça , sesamo e abobora

    Gorduras mas – queijo (cottage e quark) mas estes sao bons para nos 🙂

    Fiquei um pouco surpreendida com o oleo de coco.. já que existe uma febre no mundo fitness sobre as maravilhas que ele faz.

    Obrigada pela partilha 🙂

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