Fats are foods that contain fatty acids and are necessary for several metabolic and structural functions. Fat has a bad reputation but there are, in fact, good fats which the body needs to function, as well as bad fats which should be avoided as much as possible.

Good Fats

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Monounsaturated Fats


Eating foods that are rich in monounsaturated fats can improve your blood cholesterol levels, something that will help to reduce your risk of heart disease. There is also research that suggests that monounsaturated fats can also have a positive impact on insulin levels and help regulate blood sugar levels. Examples of monounsaturated fats include:

  • Avocados
  • Canola Oil
  • Nuts (almonds, peanuts, hazelnuts, pecans etc.)
  • Olive Oil
  • Olives
  • Peanut Butter
  • Peanut Oil
  • Sesame Oil
  • Sunflower Oil


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Polyunsaturated Fats


Mainly found in plant-based foods and oils, polyunsaturated fats are very similar to monounsaturated fats in the sense that they can help to improve levels of cholesterol. Examples of polyunsaturated fats include:

  • Corn Oil
  • Flaxseed
  • Herring
  • Mackerel
  • Pumpkin Seeds
  • Safflower Oil
  • Salmon
  • Sardines
  • Sesame seeds
  • Soybean oil
  • Soymilk
  • Sunflower seeds
  • Tofu
  • Trout
  • Tuna
  • Walnuts


Bad Fats

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Saturated Fat


Saturated fat usually comes from animal sources and excessive consumption of saturated fat causes raised cholesterol levels, something that can lead to cardiovascular problems down the lines. Foods that are high in saturated fat include:

  • Butter
  • Cheese
  • Chicken with the skin
  • Coconut Oil
  • High-fat cuts of mezt
  • Ice Cream
  • Lard
  • Palm Oil


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Trans Fats


Trans fats occur naturally in some foods in small amounts. Most Trans fats, however, are found in pre-packaged meals where producers use a food processing method called partial hydrogenation which allows these foods to cook more easily and keep for longer. Foods that contain trans fats include:

  • Cakes
  • Candy Bars
  • Doughnuts
  • Fried Foods
  • Margarine
  • Packaged Snack Foods
  • Pizza