Fats, also known as fatty acids, can negatively impact heart health, while others offer significant health benefits. Like proteins and carbohydrates, fats are essential nutrients for the human body. Which foods contain good fats or bad fats?

Functions of Fat

Fat plays a variety of roles in the body, with the following main functions:

It stores large amounts of heat energy, providing warmth when needed, while subcutaneous fat helps maintain body temperature.

Most fat is stored in adipose tissue, which protects internal organs.

It serves as a transport and absorption medium for fat-soluble vitamins A, D, E, and K.

Fat is the primary building block for the production of cholesterol, vitamin D, bile acids, and hormones.

Fat supports the normal functioning of the nervous system and skin.

However, excess calories from consuming too much fat can lead to weight gain. Foods and oils contain a variety of fatty acids. We often hear fats categorized as “good” and “bad,” depending on the primary type of fat they contain.

Two keys to fat intake: control quantity and then prioritize quality.

Only by adjusting your intake of different fat types while maintaining a balanced diet can you enjoy a safe and healthy diet.

Daily fat intake should not exceed 30% of your total calories. For example, if your daily calorie requirement is 1800 calories, your fat intake should not exceed 60 grams. Saturated fat should not exceed 10% of your total calories, and trans fatty acids should not exceed 2.2 grams per day.

Among essential fatty acids, omega-6 fatty acids should account for 2% of your total calories, and omega-3 fatty acids should account for approximately 3-7% of your total calories.

• Total Fat (% of Total Calories): 30-35%
• Saturated <10%
• Monounsaturated 10-15%
• Polyunsaturated <10%
• Polyunsaturated/Saturated Ratio (P/S): 1-1.5:1

However, our diet contains a significant amount of “hidden fats” from various meats, and these “hidden fats” contain a higher proportion of saturated fat.

Stop using oils with high saturated fat content.

Therefore, when cooking, it is recommended to avoid using oils with high saturated fat content and instead choose oils with high unsaturated fat content to balance saturated and unsaturated fat intake.

When using fat, choose different fats based on the characteristics of the food or cooking method, for example, when frying or stir-frying. If the cooking time is short, you can use vegetable oils with high unsaturated fat content (this includes all vegetable oils except coconut oil and palm oil).

When frying foods with vegetable fats high in unsaturated fat, it’s best to fry briefly, 1-2 times, and then transfer the oil to stir-frying. Avoid prolonged or repeated frying to prevent the oil from becoming rancid and producing harmful toxins.

When frying large quantities of food at high temperatures, it’s best to use saturated fats (such as palm oil), which are more stable at high temperatures. However, it’s important to control the amount of these fried foods you consume to avoid excessive amounts of fat.

Assuming your daily fat intake is within limits, let’s learn about healthy fats and fats to avoid in your diet.

What are bad fats?

They are generally classified as two types of fat: saturated fat and trans fat. Trans fats should be avoided in your daily diet, while saturated fats should be consumed in moderation. Foods that contain these fatty acids are often “solid” at room temperature, for example:

• Butter
• Margarine
• Shortening

Saturated fats: Use with caution

Most saturated fats are animal fats, found in high-fat meats and dairy products. Sources of saturated fat include:

• Faty cuts of beef, pork, and lamb
• Dark chicken and poultry skin
• High-fat dairy products (whole milk, cream, cheese, sour cream, ice cream)
• Tropical oils (coconut oil, palm oil, cocoa butter)

Trans fats: Must be avoided

Trans fats, short for “trans fatty acids,” are found in partially hydrogenated vegetable oils. These are the worst fats. The following foods often contain trans fats:

• Fried foods (French fries, donuts, fried fast food)
• Margarine (margarine)
• Vegetable shortening
• Baked goods (cookies, cakes, pastries)
• Processed snack foods (crackers, microwave popcorn)

Like saturated fats, trans fats increase LDL cholesterol, also known as “bad” cholesterol. They also suppress high-density lipoprotein (HDL) levels, or “good” cholesterol.

Increases the risk of inflammation in the body

Consuming trans fats is positively correlated with an increased risk of inflammation in the body. This inflammation can lead to harmful health effects, such as heart disease, diabetes, and stroke. Replacing 2% of total calories from trans fat with mono- and polyunsaturated fats would reduce cardiovascular disease mortality by 23%. Reducing trans fat intake by 0.5% would reduce stroke mortality by 3% and coronary artery disease (CAD) mortality by 6%.

“Good” Fats: Foods with Healthy Fatty Acids

Monounsaturated and polyunsaturated fats are better for the heart and are therefore better choices in the diet. At room temperature, foods containing these healthy fats tend to be “liquid,” such as vegetable oils.

Monounsaturated Fats

Consuming foods containing monounsaturated fats can lower LDL cholesterol (also known as “bad” cholesterol) levels and reduce the risk of cardiovascular disease. These foods include:

• Nuts (almonds, cashews, peanuts, pecans)
• Vegetable oils (olive oil, peanut oil)
• Peanut butter and almond butter
• Avocados

Polyunsaturated fats

Glyceryl linoleate and linolenic acid in polyunsaturated fats are essential fatty acids. They cannot be synthesized by the human body and must be absorbed through food. They are very important for human health.

Plant-based foods and oils are the main sources of these fats. Like monounsaturated fats, polyunsaturated fats can reduce the risk of cardiovascular disease by lowering blood cholesterol levels.

Omega-3 fatty acids, a type of polyunsaturated fat, are particularly beneficial for cardiovascular health.

Omega-3 fatty acids

Omega-3s not only reduce the risk of cardiovascular disease but also help lower blood pressure and prevent irregular heartbeats. Fatty fish, such as:

• Salmon
• Herring
• Sardines
• Trout

Plant-based sources of omega-3s include flaxseed, walnuts, and canola oil, although the fats they contain are less active than those in fish. In addition to omega-3s, you can also find polyunsaturated fats in the following foods, which contain omega-6 fatty acids:

• Tofu
• Roasted soybeans and soy butter
• Walnuts
• Seeds (sunflower, pumpkin, sesame)
• Vegetable oils (corn, safflower, sesame, sunflower)

Conclusion

While healthy fats are an important part of your diet, moderation is crucial, as all fats are high in calories. Therefore, it’s best to consume foods containing monounsaturated and polyunsaturated fats.