The "Bad" fats that are actually good for you

Human daily fat intake should be between 20 and 40 grams per meal, depending on your body size and daily activity level. Consuming healthy fats while reducing unhealthy carbohydrates can help curb food cravings and get your body accustomed to burning fat, which in turn helps fight inflammation, combat aging, and fuel the brain. Fat is your fuel, and the following types of fat can be divided into four main categories: 1. Edible oils: How you use fat is as important as knowing the smoke point of an oil, so here are the good fats categorized into those suitable for cooking and those eaten at room temperature or cold: - Cooking oils: Avocado oil, Coconut oil, Grass-fed ghee (clarified butter), Palm fruit oil, Macadamia Nut oil - Cold or room temperature oils: Extra virgin olive oil, Linseed (flaxseed) oil, Walnut oil, Hemp seed oil, Black sesame oil - Other sources: Full Cream Coconut Milk, Unsweetened coconut cheese, Avocado, Cocoa butter, MCT oil 2. Polyunsaturated fats: These fats, often found in vegetable oils that are liquid at room temperature, include safflower oil, corn oil, soybean oil, cottonseed oil, and sunflower oil. Replacing saturated, hydrogenated, and trans fats with these fats can improve the ratio of good fats (HDL) to bad fats (LDL). 3. Monounsaturated fats: These fats are also liquid at room temperature and include olive oil, avocado, canola oil, and peanut oil. Replacing saturated fat with monounsaturated fat can help reduce bad fat (LDL) without lowering good fat (HDL). 4. Omega-3 fatty acids: These healthy fats, derived from marine life and certain plants, can reduce triglycerides, lower circulating cholesterol, and prevent excessive coagulation. Good sources include fatty fish like salmon, mackerel, and sardines. Plant sources include flaxseed, walnuts, and canola oil. It's recommended to eat fish two to three times a week, or incorporate plant-based Omega-3 sources if you don't consume fish.