You may wonder if fat is bad for you, but your body needs some fats from fresh foods aiming at the primary energy provider. While considering long-term health benefits, some fats appear significantly better than others, thus regarded as ‘Good Fats’. Fats have three common groups based on their general properties and composition. 

Unsaturated fats like monounsaturated and polyunsaturated fats are good fats; Industrial made fats or trans fats are bad fats and saturated fats lie between these two categories.

• Omega-3 fats improve eye health by supporting the retina’s structure and function.
• Grass-fed butter contains conjugated linoleic acid (CLA), a fat linked to reduced cancer risks.
• Certain saturated fats in dark chocolate promote gut health by nourishing beneficial bacteria.
• Avocado pits, often discarded, are rich in healthy fats and antioxidants when processed correctly.
• Polyunsaturated fats like omega-6 can support hair and skin health when consumed in balance.
• Trans fats disrupt brain communication, increasing risks of memory loss and cognitive decline.

There is a simple solution that many people think to opt for, like they prefer to banish bad fats from their diets and shift towards low-fat foods. 

However, it does not appear effective somehow because when you quit taking bad fats, the levels of good fats in the diet also get compromised, which can put a person under severe life-threatening disorders. 

So, cutting back is not a healthy choice; instead, it should be recommended to be highly vigilant every time before making food choices, and above all, be focused on balanced diets.

Fat gets a bad rap every time it comes under the food category. That should not come in the first place while considering the practical outcomes of fats on human health. We can say that fat is the primary energy source for the human body and helps the efficient absorption of certain minerals and vitamins.

 A figure started by 2020, Dietary Guidelines suggests adults should usually have at least 20 to 35% of calories from fats. However, getting these calories from the good fats appears a challenge, so they should focus on replenishing these calories by choosing the right fat every time.

Suppose you are confused about how and sources to add good fats to your daily diet. In that case, you should no longer be because advancements in dietetics have amazingly categorized the food sources of every nutrient, no matter if it is good or bad. 

So, if you look for good fats, you can have plenty of food items at your hand like; olive oil, walnuts, almonds, flaxseeds, salmon, and tuna. 

You can also have avocado as a prime source of good fats because it is packed with healthy nutrients that your body often needs. These can be made a part of the diet in salads and avocado slices. But, their intake should be moderate to enjoy healthy outcomes.

The US dietary guidelines suggest that calories below 10% come from harmful fats. There are many sources of these bad fats, which should be avoided frequently. Foods rich in trans fats include poultry skin, sausage, whole milk, butter, fried food items like burgers, fries, and baked items like pastries. 

Packaged and processed food items have extra loaded fats in their composition, so their intake should also be avoided or kept minimum. 

So, if you are a health-conscious person, avoid taking these unhealthy food choices and transit your preferences towards healthy ones.

Polyunsaturated fats are known as ‘Essential Fats’ because they are always taken from outside. The human body can’t synthesize them, so they must be a part of a regular diet. However, their access is easy, like having plant-based sources and certain oils. 

The American Heart Association has declared that the intake of this fat type is significantly associated with the reduction in different cardiac anomalies.  

A specific fat type called Omega-3 fats is also included in the category of polyunsaturated fats, so it appears significantly beneficial for optimal heart health. The specific omega-3-rich foods include salmon, trout, herring, sardines, chia seeds, pumpkin seeds, and canola oil. 

So, their access is not tiresome and challenging; simple omega-3-rich foods can provide you with their outstanding source.

Like polyunsaturated fats, these types of fats are also suitable for health. These monounsaturated fats are present in different foods and oils and came up primarily as a cholesterol-lowering pill, thus proving effective in treating various heart disorders. 

Food items like peanuts, almonds, cashews and vegetable oils like peanut oil, peanut butter, and avocado can also be easily accessed. These are easy to access for a person and can be enjoyed often.

Saturated fats increase LDL levels in the body, often regarded as bad cholesterol. Skipping these fats through the diet is not a healthy choice; instead, taking a step to use them in moderation can be highly effective. Most nutritionists also suggest having them about 10% or less because the body can lose essential calories otherwise.

Despite that, their intake should be kept minimum and avoided because these fat types can significantly increase the risk of heart disorders by acting as a trigger for bad cholesterol. 

Replacing these fats with good fats like omega-3 can be the best choice, but their elimination from the diet is also not good. So, in short words, you should not go for no fat; instead, go for good fat.

Eating healthy and making healthy habits do not have to be bland; instead, it’s an excellent way to give your body a soundtrack for appropriate daily life functioning. If you are conscious of making healthy food choices and adding healthy fats to flavor, you are on the right path. 

Healthy food choices will give you energy and the strength to perform daily activities productively. Above all, don’t forget the moderation factor because no matter how healthy any nutrient is, overconsumption can make you sick. 

Nutritious and balanced eating is the solution and a key to enjoying a healthy lifestyle all the time.