Bad trans fats
The worst type of dietary fat is the kind known as trans fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid.
Trans fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.
Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes.
Even small amounts of trans fats can harm health: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.
The potentially helpful types of dietary fat are primarily unsaturated fats:
Monounsaturated fatty acids
This type of fat is found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fatty acids instead of saturated fats improves blood cholesterol levels, which can decrease your risk of heart disease and may also help decrease the risk of type 2 diabetes.
Polyunsaturated fatty acids
This type of fat is found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fatty acids instead of saturated fats improves blood cholesterol levels, which can decrease your risk of heart disease and may also help decrease the risk of type 2 diabetes.
Omega-3 fatty acids
One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial for heart health. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease.
There are plant sources of omega-3 fatty acids. However, it hasn’t yet been determined whether replacements for fish oil plant-based or krill have the same health effects as omega-3 fatty acid from fish.
Healthier fats are an important part of your diet, but it’s still crucial to moderate your consumption of them because all fats are high in calories.
As a result, it’s a good idea to incorporate foods that contain monounsaturated and polyunsaturated fats. It’s a strategy that will help your heart and improve your quality of life.