Good Fats Versus Bad Fats: The big differences

 

There are three types of fat: monounsaturated, polyunsaturated, and saturated.

Best Fats: Monounsaturated fats - examples include olive oil, sesame oil, canola oil, almond oil, flax oil and fish oil. These fats contain essential fatty acids such as omega-3 and gamma-linolenic acid (GLA) that are critical for brain development and function, vascular health, skin health, proper immune function, fertility and normal physical development.

Not so good: Polyunsaturated fats - examples include margarine, corn oil, hydrogenated safflower oil and sunflower oil. They also contain essential fatty acids. BUT, these fats are also highly refined and contain large amounts of trans fat. Trans fat is created by hydrogenating vegetable oil in order to make them spreadable. They have been implicated in cancer and heart disease.

The Bad Fats: Saturated fats - examples include butter, peanut oil, coconut oil, palm kernel oil and lard. Saturated fats raise cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. These oils are best avoided.