The types of fat that are considered bad for you are saturated and trans fats.
Understanding "Bad" Fats
According to the provided reference, these fats are specifically identified as detrimental to health. Here's a breakdown:
- Saturated Fats:
- These fats should make up less than 7% of your total daily calorie intake.
- They are often found in animal products like red meat, full-fat dairy, and processed foods.
- Trans Fats:
- These are considered even worse than saturated fats and should ideally make up less than 1% of your daily calories.
- Trans fats are frequently found in processed foods like margarine, fried foods, and certain baked goods.
Why Are They "Bad"?
| Type of Fat | Health Impact | Common Sources | Recommended Daily Intake |
|---|---|---|---|
| Saturated Fat | Can raise "bad" (LDL) cholesterol, increasing the risk of heart disease | Red meat, full-fat dairy products, some processed foods | Less than 7% of total daily calories |
| Trans Fat | Can raise "bad" (LDL) cholesterol and lower "good" (HDL) cholesterol, severely increasing heart disease risk | Margarine, fried foods, some baked goods | Less than 1% of total daily calories |
- Both saturated and trans fats are known to increase LDL cholesterol, often referred to as the "bad" cholesterol.
- High LDL cholesterol can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke.
- Trans fats are particularly harmful as they can also lower HDL cholesterol, the "good" cholesterol, which is beneficial for heart health.
Practical Insights
- Read Food Labels: Pay attention to the nutrition labels on packaged foods and be mindful of the amount of saturated and trans fats listed.
- Limit Processed Foods: Reduce your intake of fried foods, baked goods, and other processed items, which are often high in these unhealthy fats.
- Choose Lean Proteins: Opt for lean protein sources like poultry, fish, and beans, instead of red meat.
- Select Healthier Alternatives: Replace butter with olive oil or other healthier fats in your cooking.
- Make Informed Decisions: When eating out, be cautious of menu items that might be high in saturated and trans fats.
