{"id":24462,"date":"2025-06-18T20:14:05","date_gmt":"2025-06-19T03:14:05","guid":{"rendered":"https:\/\/truecare.org\/?p=24462"},"modified":"2025-06-19T12:07:58","modified_gmt":"2025-06-19T19:07:58","slug":"facts-about-fats-the-good-the-bad-and-the-ugly","status":"publish","type":"post","link":"https:\/\/truecare.org\/blog\/facts-about-fats-the-good-the-bad-and-the-ugly\/","title":{"rendered":"Facts about Fats: The Good, the Bad and the Ugly"},"content":{"rendered":"

The foods we eat consist of several nutritional groups \u2013 such as protein, carbohydrates, fat, vitamins, minerals, and water, to name a few. <\/strong>Each of these plays a different role in providing the nutrients the human body can\u2019t make on its own. From these groups, proteins and carbohydrates are generally considered to be more nutritious than fat, but fat is just as important for maintaining a healthy body.<\/p>\n

When people think of fat, they typically envision hamburgers, cheese, sour cream, donuts, ice cream, potato chips, salad dressings and other very rich food items.<\/p>\n

However, fats come in several different forms, some of which are beneficial to our bodies and others that are detrimental. Eating the wrong type of fat can be unhealthy.<\/p>\n

Learning about the different types of fat and what they do inside the human body can help you make better decisions regarding the foods you eat.<\/p>\n

In this blog, TrueCare\u2019s Dr. Maria Chavez Santos<\/span><\/a> breaks down the good, the bad, and the ugly facts about fat.<\/p>\n

Functions of Fats and Oils in the Body<\/span><\/h2>\n

Dietary fats provide many nutritional benefits.<\/strong> They serve as an important source of energy, and t<\/span>hey help support cell function and absorb essential fat-soluble vitamins such as A, D, E, and K. Fats also help protect our organs, keep our bodies warm, and are the building blocks for <\/span>important hormones.<\/p>\n

Eating the right kind of fats can contribute to a healthy heart by lowering inflammation, cholesterol, and blood pressure. They also help us to feel full and satisfied. <\/span>Perhaps most importantly<\/span>, fats provide the omega-3 fatty acids that serve as essential building blocks for the brain and play a vital role in learning and memory.<\/p>\n

Not bad for a nutrient that makes a lot of foods taste better!<\/p>\n

Heart Health<\/span><\/h2>\n

Heart attacks are the leading cause of death in the U.S<\/a>., and excessive consumption of carbohydrates, which are then converted into cholesterol, <\/span>contributes to many types of heart disease.<\/p>\n

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See 8 Tips for Better Heart Health<\/a><\/h4>\n
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Increased<\/span> cholesterol levels, contribute to hardening of the arteries by depositing plaque on the walls of arteries. Over time, plaque deposits can narrow or completely block the arteries, causing the heart to work harder to pump blood throughout the body. This, in turn, can lead to problems such as high blood pressure and other<\/span> serious heart problems.<\/p>\n

The Good Fat<\/span><\/h2>\n

There are many types of good fats.<\/b> Unsaturated fats come in two groups \u2013 monounsaturated (plant based) and polyunsaturated (nuts, seeds and marine based).\u00a0<\/span><\/p>\n

Monounsaturated fats are found in plant-based oils such as olive, canola, peanut, corn, safflower, and sesame. Non-liquid sources include peanut butter, avocados, and some nuts and seeds.<\/span><\/p>\n

Polyunsaturated fats can be found in flax seeds, chia seeds, walnuts, and fatty fish such as salmon, herring, cod, and anchovies. The oils generally remain liquid at room temperature but start to turn solid when chilled. Most polyunsaturated fats contain omega 3, a fatty acid that helps reduce inflammation in the body and brain, and omega 6, which can boost skin and eye health.<\/span><\/p>\n

Of these, only olive oil and avocado cooking oils are healthy. Nut, seed, and vegetable oils are produced using a chemical called hexane, which is used in the production of gasoline, and they cause inflammation in the body. It is healthy, however, to consume nuts, seeds, and fatty fish.<\/span><\/p>\n

Saturated fats are generally solid or waxy at room temperature and occur naturally in many foods.<\/b> Most come from animal sources, including meat and dairy products, while some come from tropical plant sources. Examples include beef, lamb, pork, poultry, processed meats, butter, cheese, whole milk, and coconut and palm oils.<\/span><\/p>\n

There is controversy about whether foodsaturated fats such as butter, red meat, and cheese are healthy. Science and research are changing, and updates in current studies on nutrition may change to reflect that research.d Some physicians who promote a low-carbohydrate diet, do promote the consumption of animal-based fats, so please consult with your provider. It is important to keep in mind that breast milk, long praised as being healthy for babies, is purely saturated fat, so it is important to stay curious about the effects and benefits of saturated fats.<\/span><\/p>\n

What Type of Fat Do You Need to Limit?<\/span><\/h2>\n

Not all fats are created equal, and while some are essential for maintaining good health, others can negatively impact your body. Knowing which fats to limit or avoid is crucial for a healthier diet and overall well-being. Below, we dive deeper into two types of fats you should aim to minimize: <\/span>Trans Fats.<\/b><\/p>\n

Trans Fats: The Ugly Fat<\/h3>\n

Trans fats are artificially created and have added hydrogen to make them more solid.<\/strong> They were developed by the food industry to increase the shelf life, flavor, and stability of food. These \u201chydrogenated\u201d oils have been linked to increased risk of heart disease, higher LDL levels, and lower HDL levels, making them unsafe to eat.<\/p>\n

Fortunately, these toxic \u201cfood products\u201d were banned in the U.S. in 2020, thereby reducing the number of heart attacks in the U.S. and saving millions of lives. However, small quantities of naturally occurring trans fats can be found in the gut of some animals and meat products made from these animals, including milk products. Avoid any meat or dairy product that says \u201chydrogenated oil\u201d on the label.<\/p>\n

Research has also shown that some types of polyunsaturated oils can turn into trans fats when heated to a certain temperature. Cooking with monounsaturated fats like olive or avocado oils will avoid unexpected trans fat in your food. When cooking meat that smokes a lot, use avocado oil because it has a higher heat temperature\/smoke point.<\/p>\n

Looking for more ways to eat healthy while pregnant?<\/i><\/b><\/p>\n

Maintaining a healthy diet during pregnancy is essential for both you and your baby. Incorporating healthy fats and nutrient-rich foods can support a healthy pregnancy and overall wellness.<\/span><\/i><\/p>\n

Check out our blog on the <\/span><\/i>Top 5 Foods to Eat While Trying to Conceive<\/i><\/b><\/a> for tips that are also beneficial for expectant mothers!<\/span><\/i><\/p>\n

Cholesterol, Fat and Heart Health Go Hand in Hand<\/h2>\n

Cholesterol is a waxy substance the body uses to build cells, make vitamins, and produce other hormones. <\/strong>Like fat, it is not inherently bad, but too much of the wrong kind can cause serious health problems.<\/p>\n

Cholesterol travels through the bloodstream on two different types of lipoproteins. High-density lipoprotein (HDL) is the \u201cgood\u201d cholesterol because it absorbs cholesterol and carries it back to the liver where it gets flushed from the body. High HDL levels can lower the risk for heart disease and stroke.<\/p>\n

Low-density lipoprotein (LDL) comes in two different sizes. You can think of it like a truck that drives fat around in the bloodstream. Small LDL particles are<\/span> considered the \u201cbad\u201d cholesterol because high levels can increase the risk for heart disease, stroke, and peripheral artery disease. It creates circulatory problems by building up plaque on the walls blood vessels, causing them to narrow over time. This makes the heart work harder by blocking blood flow to and from the heart and other organs. <\/span><\/p>\n

Eating a diet low in carbohydrates helps to lower bad cholesterol, and eating a diet high in healthy fats, as well as cardiovascular exercise, help increase your good cholesterol.<\/span><\/p>\n

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Get an annual physical: Schedule routine checkups to keep your lifelong health journey on track. TrueCare offers Primary Care<\/a> for well and sick visits.<\/h4>\n
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Take Control of Your Diet and Your Health<\/h2>\n

Most people know that eating a healthy diet can help prevent and even reverse some of our most common diseases. <\/strong>Yet heart disease, which often results from unhealthy eating and lifestyle choices, is the #1 killer in the U.S.<\/p>\n

Many factors can create obstacles for healthier eating. Our culture pushes us to eat whatever we want when we want it. Fast food restaurants that serve large portions of unhealthy <\/span>foods can be found everywhere. Unhealthy foods often cost less than foods that are good for us. Time can also be a challenge, especially for working parents who find it quicker and easier to grab packaged foods filled with sugar, fat, and other unhealthy ingredients. Optimism bias \u2013 the belief that we eat better than we do, or not as bad as other people \u2013 can also encourage unhealthy dietary decisions.<\/p>\n

Want to learn more about expert nutrition advice?<\/i><\/b><\/p>\n

A <\/span><\/i>registered dietitian<\/span><\/i><\/a> or primary care provider can provide personalized guidance to help you make healthier food choices and manage your diet effectively. Whether you’re focused on weight management, diabetes care, or simply improving your overall nutrition, a dietitian can make all the difference.<\/span><\/i><\/p>\n

To begin choosing healthy food options, ask yourself the following questions:<\/strong><\/p>\n