According to the Harvard School of Medicine, the type of fat we eat plays a more profound role in our health than the entire amount of fat we eat. “Good fats” (monounsaturated and polyunsaturated fats) are really essential for us and trim our risk for disease. The so-called “bad fats” (saturated and trans fats) can provoke our chances for disease and contribute to weight gain. What’s crucial to understand is that some fat is necessary in our diet, and a proper diet includes a reasonable amount of good fats and a very small amount of bad fat, if any at all.

The first rule is to avoid trans fats. They are the single most disease-promoting fats found in our diets. Regrettably, trans fats pervade our foods, particularly convenience and restaurant foods, which can make trans fats extremely problematic to avoid. The second formula for a hearty diet is to replace good fats for bad fats. This requires that we know the difference between the two.

Good Fats

Monounsaturated fats reduce one’s overall cholesterol levels and help with weight loss by scaling down body fat. Monounsaturated fats are found in almonds, peanuts, pistachios, walnuts, avocado, canola oil, and olive oil.

Polyunsaturated fats are also recognized to lower bad cholesterol. These fats are a beneficial source of omega-3 fatty acids, which are found by and large in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and many of the vegetable oils (corn oil, soy oil, safflower oil and sunflower oil).

Bad Fats

Saturated fats are best identified by the fact that they are always solid (not liquid) at room temperature. The saturated fats then are those we see in meat and dairy products: cheese, butter, lard, bacon fat. Saturated fats enhance LDL (bad) cholesterol levels. They should be averted as far as possible.

The Really Bad Fats: Trans Fats

Trans fats are not naturally occuring. They are, in fact, formulated in a lab. Trans fats are constituted by converting liquid vegetable fats into solid fat through a procedure called hydrogenation. Hydrogenated fats are another name for trans fats. Trans fats are found in packaged foods and fried foods. Look on labels on packaged foods for hydrogenated fat and avoid any foods that contain it.

Learn more about good fats and bad fats and women’s weight loss.