Managing Unhealthy Fats in Your Diet

Saturated or trans fats are known as "bad" fats. They’re associated with increased disease risk. You may not be able to remove saturated fats from your diet altogether, but it’s essential to cut down on them as much as possible.

The 2 Types of "Bad" Fats

Saturated fat

These fats are associated with high blood cholesterol levels, clogged arteries, and heart disease. Saturated fats are found in animal sources like red meat, poultry skin, high-fat dairy, eggs, and vegetable fats liquid at room temperature.

Trans Fat

This type of saturated fat is made from liquid vegetable oils hydrogenation or heated at high levels. This process reduces spoilage and extends the shelf life of food products, which is why manufacturers use them so heavily in packaged products. Trans fats are used in restaurants and the food industry for frying, baked goods, pastries, processed snack foods, and margarine. If you can avoid eating trans fats, we recommend doing so.

How to Get Enough Healthy Fat

Rather than driving yourself crazy reading every label and package, try adding small amounts of healthy fat to your daily diet. Eat fatty fish, nuts and seeds, avocado, and use healthy cooking oils.

Avoid processed and packaged food whenever possible. When eating out, order items from the menu with simple ingredients to avoid eating hidden fats. If the meal is a high caloric meal, it’s likely to have a lot of saturated fats packed in.