Fats Good Or Bad?

Healthy fats – mono unsaturated and polyunsaturated

Not so healthy– trans fats and saturated

Leave a fresh home made chicken burger on the plate next to McDonalds chicken burger and see the difference, burger from McDonalds will look exactly the same after a month whereas the home made burger will certainly not. Thanks to a process called hydrogenation that extends the foods shelf life.

Eating bad fats leads to increase in bad LDL cholesterol and decrease in good HDL cholesterol, high cholesterol may eventually cause our arteries to be clogged through process called atherosclerosis (hardening of the arteries) which can lead to heart attacks & stroke.

Saturated fats can be found in meats, milk, cheese, baked goods & more. In fact most animal fats are saturated and on the other hand nuts, seeds and fish aren’t (in most cases). Saturated fats are white and solid at a room temperature. For example, the white strings in a bacon slice. There seems to be a coloration between consuming saturated fats and heart disease, however according to studies there is not enough evidence to prove it.

According to the eat well plate recommendations, our diet should contain 35 % fat, having that in mind you want to make sure you’re eating the right fats because they’re essential for our well being.

Healthy Fats

Sources of fats you have to eat

Mono unsaturated fats & Polyunsaturated fats

According to recommendations 35 % of your daily energy intake should come from good fats!

Mono-unsaturated Fats:


Vegetable based oils

Avocado oil

Olive oil

Peanut oil

Sunflower oil

Nuts and seeds



Almond Butter



Brazil Nuts


Peanut Butter

Sesame Seeds

Pumpkin Seeds


Polyunsaturated Fats:



Any type of fish


Flax Seeds

Poppy Seeds

Chia Seeds

Olive Oil

Safflower Oil

Corn Oil

Not so Healthy Fats

Sources of fats you have to keep below 10 % of total intake are

Trans fats & Saturated Fats

These products are usually high in calories which contributes greatly to weight gain. Most of them have no nutritional value for the body, you probably heard the term “empty calories” that refers to junk food that contains a lot of calories but aren’t very nutritious. Eating bad fats leads to higher cholesterol levels that might even result in a heart attack or stroke later on down the line.

Trans fats & Saturated fats ( solid white)

Margarine, French fries

Fried chicken fingers

Fried fish, Fried vegetables

anything fried , deep fried or battered

Pie crust, bought pries

Boxed pancakes, waffles

Boxed cake mixes and pre packaged Frostings

Cookies and cakes ,Ice cream

Microwave popcorn

Pre packaged non dairy creamers

biscuits, sweet rolls and danishes

Breakfast sandwiches

Frozen dinners

Meat sticks

Packed pudding

Asian  noodles

Crackers, Palm oil

Processed meats

Peperoni, sausages, bacon, salami

bratwurst, chorizo

The information provided within this article is for general informational purposes only. While we try to keep the information up-to-date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this article for any purpose. Any use of this information is at your own risk.

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    1. Bar Techniques Post author

      Well… fats have many advantages like:

      Storage/absorption of vitamins
      Energy production
      Cholesterol Ratio HDL/LDL
      Essential for brain health
      Stronger immune system
      It protects vital organs, provides cushion
      Help you get better skin

      and many more…