‘Healthy Fats’ vs ‘Unhealthy Fats’

Fats are often misunderstood in the world of nutrition. For decades, they’ve been demonized as the culprit behind weight gain, heart disease, and a slew of other health issues. However, not all fats are created equal. In fact, fats are essential to our health—what matters most is the type of fat you consume. The key lies in distinguishing between ‘healthy’ and ‘unhealthy’ fats. 

The Role of Fats in Our Diet 

Fats are one of the three macronutrients, alongside carbohydrates and proteins. They play critical roles in our bodies: 

• Provide a concentrated source of energy 

• Help absorb fat-soluble vitamins (A, D, E, K) 

• Support cell growth and repair 

• Produce important hormones 

• Protect our organs and keep us warm 

• The trick is to choose fats that offer these benefits without contributing to health issues. 

What Are Healthy Fats? 

Healthy fats, often called “good fats,” are unsaturated fats, which can improve heart health, reduce inflammation, and provide other health benefits. There are two main types of unsaturated fats: 

1. Monounsaturated Fats 

These fats are considered heart-healthy and can help lower bad cholesterol levels while maintaining good cholesterol (HDL). Monounsaturated fats are also known to improve insulin sensitivity, which helps regulate blood sugar. 

Sources: Olive oil, avocados, almonds, peanuts, and seeds (such as pumpkin and sesame). 

2. Polyunsaturated Fats 

Polyunsaturated fats provide essential fatty acids that the body cannot produce on its own. The two main types of polyunsaturated fats are omega-3 and omega-6 fatty acids. 

• Omega-3 Fatty Acids: Known for their anti-inflammatory properties, omega-3s support heart, brain, and joint health. 

Sources: Fatty fish (like salmon, mackerel, and sardines), chia seeds, flaxseeds, and walnuts. 

• Omega-6 Fatty Acids: While omega-6s are also essential, consuming them in large amounts (especially from processed foods) can contribute to inflammation. 

Sources: Vegetable oils (such as soybean, corn, and sunflower oil) and some nuts and seeds. 

The Problem with Unhealthy Fats 

Unhealthy fats, or “bad fats,” can contribute to heart disease, inflammation, and other chronic conditions when consumed in excess. These include saturated fats and trans fats. 

1. Saturated Fats 

Saturated fats have been linked to higher levels of LDL cholesterol, which can increase the risk of heart disease. It’s recommended to consume these fats in moderation. 

Sources: Red meat, full-fat dairy products, butter, coconut oil, and palm oil. 

2. Trans Fats 

Trans fats are the most dangerous type of fat, contributing to heart disease, stroke, and type 2 diabetes. They not only raise LDL cholesterol but also lower HDL (good) cholesterol. Most trans fats are artificially created through a process called hydrogenation, which turns liquid oils into solid fats for use in processed foods. 

Sources: Baked goods, fried foods, margarine, and packaged snacks. 

How to Make Better Choices: Healthy Fats vs. Unhealthy Fats 

Understanding the types of fats in your diet is key to improving your overall health. Here are a few simple strategies to ensure you’re getting more healthy fats and avoiding the unhealthy ones: 

• Use Olive Oil Instead of Butter: Opt for extra virgin olive oil when cooking or dressing salads. It’s rich in monounsaturated fats and antioxidants. 

• Eat More Fatty Fish: Incorporate fish like salmon, sardines, and mackerel into your diet. These are excellent sources of omega-3 fatty acids. 

• Snack on Nuts and Seeds: Swap chips and processed snacks for a handful of almonds, walnuts, or flaxseeds, which are loaded with healthy fats and fibre. 

• Limit Processed Foods: Avoid foods with "partially hydrogenated oils" on the ingredient list, as these are a key source of harmful trans fats. 

• Choose Avocados: Add avocados to salads, sandwiches, or smoothies. They’re not only rich in monounsaturated fats but also provide fibre and important nutrients like potassium. 

• Moderate Saturated Fats: Enjoy foods like cheese and red meat in moderation and consider leaner cuts or plant-based alternatives when possible. 

Written by Tom Weaver