The total amount of fat you eat, whether high or low, isn't really linked with disease. What really matters is the type of fat you eat. The "bad" fats, saturated and trans fats, increase the risk for certain diseases.

The "good" fats, monounsaturated and polyunsaturated fats, lower disease risk. The key to a healthy diet is to substitute good fats for bad fats, and to avoid trans fats.

Although it is still important to limit the amount of cholesterol you eat, especially if you have diabetes, dietary cholesterol isn't nearly the villain it's been portrayed to be.

Cholesterol in the bloodstream is what's most important. And the biggest influence on blood cholesterol level is the mix of fats in your diet, not the amount of cholesterol you eat from food.

Bad Fats

• Saturated fats raise total blood cholesterol as well as the bad LDL cholesterol.
• Main contributors to heart disease.
• Promote obesity due to the excess calories they provide that are more readily stored as fat.
• Mainly found in animal products such as meat, dairy, eggs and seafood.
• Some plant foods are also high in saturated fats such as coconut oil and palm oil.
• Not all saturated fats are alike, and some are beneficial to our health.
• Some margarines contain saturated fats, and these margarines are mostly made from vegetable oils.

• Trans fat is the worst kind of fat
• Trans fats are the result of hydrogenation, a process that occurs when hydrogen is added to a vegetable oil for the purposes of maintaining shelf life.
• Trans fatty acids are found in many commercially prepared foods to enhance their longevity.
• They can raise total and bad LDL cholesterol levels while also lowering good HDL cholesterol levels.
• Found in processed foods such as non dairy cream, microwaved popcorn, cookies, cakes, fries and donuts.
• Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains trans fats.
• As from January 2006, all food manufacturers are required to list trans fat content on food labels.

Good Fats

• Lower total cholesterol and bad LDL cholesterol and increase the good HDL cholesterol.
• Found in olive oil, nuts, sesame seeds, peanut oil, canola oil and avocados.
• Liquid at room temperature but begin to solidify at cold temperatures.

• Polyunsaturated fats also lower total cholesterol and LDL cholesterol.
• Found in seafood like salmon, corn, soy, safflower and sunflower oils.
• Omega-3 fatty acids are critical for our health.
• Good sources of omega-3 fatty acids are cold-water fish, flax seed, soy, and walnuts.

• Good fats are an efficient energy source.
• They are a good source of protective nutrients for the brain and muscular system.
• An insulation source for the body, as they form a protective barrier against climate conditions and harmful substances.
• They serve as padding to protect vital organs.
• They are required for normal cell, tissue, gland, and organ function.
• They can come only from fats, hence fat-free diets cannot supply them.

• Dry skin
• Constipation
• Low energy levels
• Brittle hair and hair loss
• Poor nail growth
• Liver and kidney deterioation.
• Behavioral changes.
• Glands dry up
• Immune system deterioration.
• Digestion problems, inflammation, bloating, allergies, autoimmune conditions
• Bone mineral loss
• Reproductive failure: sterility in males and miscarriage in females
• Vision and learning problems
• Insulin resistance
• Increased risk of overweight
• Increased cancer risk
• Increased cardiovascular risk
• Decreased tissue oxidation

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