The unhealthy fats you need to avoid

We must change the misconception that all fat is bad for the human body. Not all fats are the same—some are healthy, and some are not. Here's what you need to know about the different types of fats.

1. Healthy: Monounsaturated Fats

Monounsaturated fats include olive oil, avocado oil, and seed/nut oils. Some of these oils are liquid at room temperature and solidify when refrigerated. Monounsaturated fats have been shown to support heart health, maintain healthy cholesterol levels, and reduce the risk of stroke, diabetes, and visceral abdominal fat. These fats are considered "healthy fats."

2. Polyunsaturated Fats

Polyunsaturated fats can be confusing because some are healthy and some are not. Healthy polyunsaturated fats, like those found in salmon, mackerel, and nuts, are beneficial for your health. However, polyunsaturated fats to avoid include canola, soybean, safflower, and vegetable oils. The key difference is that healthy polyunsaturated fats are naturally occurring, while the unhealthy ones are highly processed. Natural polyunsaturated fats can promote healthy cholesterol levels and reduce inflammation, while processed varieties can increase inflammation and disrupt blood lipids.

3. Unhealthy: Trans Fats

Trans fats are created through the hydrogenation of natural fats, altering their chemical structure in a process called "partial hydrogenation." This process extends the shelf life of fats and makes them solid at room temperature, making them easier to use. However, the hydrogenation process also makes these fats harmful. Trans fats increase bad LDL cholesterol and lower good HDL cholesterol, leading to heart disease. These harmful fats are found in many common foods like creamers, spreads, and even unexpected items like cookies, cakes, and chips. Trans fats are also commonly found in fried foods at restaurants and fast-food chains.