Good fats are a “wardrobe staple” in a healthy diet, so it’s important to clear up the confusion about healthy fats.
The good fats family includes unsaturated fats, which are made up of monounsaturated and polyunsaturated fats. Unsaturated fats are a source of energy and help with the absorption of vitamins and minerals.
Bad fats include saturated fat and trans-fat, which can both raise bad cholesterol levels. High cholesterol is a risk factor for heart disease.
Foods with good fats include avocados, salmon, nuts, and seeds. Soft, nonhydrogenated margarine is also part of the good fats family.
Saturated fats are solid at room temperature and can be naturally found in animal-based foods like fatty cuts of meat, poultry with the skin, and higher-fat milk, cheese, and yogurt.
Research conducted in 2015 by the Harvard T.H. Chan School of Public Health found that to help lower cholesterol, saturated fats should be removed from the diet and replaced with polyunsaturated fats.
The research results revealed that replacing saturated fats with unsaturated fats, specifically polyunsaturated fats can help reduce the risk of heart disease. In fact, the researchers suggested that polyunsaturated fats from vegetable oils, nuts, and seeds should have an expanded role as a replacement of saturated fats.
