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Good Fats vs. Bad Fats

It's an interesting title, but are there really such things as "good" fats? Seems as though all we ever hear about is how bad fats are for you. But there are differences in fats. There are fats that your body actually needs for energy, heart health, essential fatty acids and to transport vitamins throughout your body.

So, here's the simple truth about fats:

The "Good" Fats

The good fats are the unsaturated fats - monounsaturated and polyunsaturated fats.

• Monounsaturated fats lower the risk of heart disease. They also lower total cholesterol and "bad" (LDL) cholesterol and increase "good" (HDL) cholesterol.

Foods that are high in monounsaturated fats include nuts (walnuts, Brazil nuts, almonds, hazel nuts, peanuts and pistachio nuts), olive oil, olives, avocados, sesame seeds and pumpkin seeds.

• Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega-3 fatty acids, which protect the brain and nervous system, bolster heart health and prevent certain types of cancer, Alzheimer's disease and diabetes, are included in this category.

Foods that are high in polyunsaturated fats include fish (salmon, trout, catfish, and mackerel), nuts, some vegetable oils (sunflower, safflower and corn), seeds, dark leafy greens and flaxseed.

The "Bad" Fats

The bad fats are saturated and trans fats - both raise total cholesterol and LDL cholesterol and clog your arteries, increasing your risk of heart disease.

• Saturated fats - found in animal products, such as meats and whole-milk dairy. Avoid red meats, cheese, butter and ice cream and use reduced (1%) or no-fat dairy products. Saturated fat can also be found in plant-based coconut oil, palm oil and cocoa butter.
• Trans fats are the worst of the worst because they raise total cholesterol and LDL cholesterol and lower HDL cholesterol. They are produced when liquid vegetable fats are changed into solid fats. Many processed foods contain trans fats, including cookies, cakes, microwave popcorn, margarine, and the foods in many fast food restaurants.

Be smart about fats and stick with poly and monounsaturated fats. Read food labels, especially commercially processed foods, to avoid trans fats. Use reduced fat or fat-free products when cooking, whenever possible. Limit your intake of sweets, processed foods, fried foods and fast foods.

If you have any questions about "good" and "bad" fats, please be sure to ask us when you come in for your next chiropractic adjustment. Good nutrition is a critical component of a healthy chiropractic lifestyle.