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Good fat vs. bad fat


Choosing a healthy fat.

Fat is an important part of a healthy diet. It is important to focus on eating more healthy or “good” fats.








These fats can help to:

  • Lower the risk of heart disease and stroke.

  • Lower bad LDL cholesterol levels,

  • Increasing good HDL.

  • Prevent abnormal heart rhythms.

  • Lower triglycerides

  • Lower blood pressure.

  • Prevent atherosclerosis

Adding more of healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and help promoting weight loss.


Monounsaturated fat sources include:

  • Olive, canola, peanut, and sesame oils

  • Avocados

  • Olives

  • Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)

  • Peanut butter

Polyunsaturated fat sources include:

  • Sunflower, sesame, and pumpkin seeds

  • Flaxseed

  • Walnuts

  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)

  • Fish oil

  • Soybean and safflower oil

  • Soymilk

  • Tofu


Avoid the “bad fats” such as Trans fat, that are found in:

  • Commercially-baked pastries, (cookies, doughnuts, muffins, cakes, pizza dough)

  • Packaged snack foods (crackers, microwave popcorn, chips)

  • Margarine, vegetable shortening

  • Fried foods (French fries, fried chicken)


Saturated fat, although not as harmful as trans fat , they can raise bad LDLD cholesterol. Best consumed in moderation (limit to 10% of daily calories)

  • Red meat (beef, lamb, pork)

  • Chicken skin

  • Whole-fat dairy products (milk, cream, cheese)

  • Butter

  • Ice cream

  • Lard


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