For years, there is an ongoing debate whether a low-fat diet actually aids in weight loss, lowering blood cholesterol, and preventing other health problems. In fact, the latest study has proved that eating the right kind of fats might just be the key.

What Are Good Fats & Bad Fats?

Dietary fats are found in both plants and animals can be categorise into four types: 1.Monounsaturated fats, 2.Polyunsaturated fats (including omega-3s), 3.Trans fats, and 4.Saturated fats. Bad fats include trans fats and saturated fats and typically comes from fried food or processed foods while good fats come from whole foods, including fish, olive oil, avocados, and high-quality dairy.


Which Food Have Good Or Bad Fats?

Good Fats – Monounsaturated Fat

  • Avocados
  • Olives (including olive oil)
  • Nuts (peanuts, macadamia, almonds, hazelnuts, cashews, pecans)
  • Natural Peanut butter (containing 100% peanut)

Good Fats – Polyunsaturated Fat

  • Seeds (flaxseed, sunflower, sesame, pumpkin)
  • Walnuts
  • Fatty Fish (salmon, tuna, sardines)
  • Non-GMO Soy Milk and Tofu

Omega-3 Fatty Acids – Super Fats For Brain & Heart

Omega-3 is a type of polyunsaturated fat that are essential to physical, emotional health, and playing a vital role in cognitive function (memory, problem-solving abilities, etc.). The benefits of consuming omega-3 fatty acids are endless: Preventing symptoms of depression, ADHD, bipolar disorder and reducing the risk of certain heart disease, stroke, and cancer, protecting against memory loss and dementia while sharpening your memory, easing arthritis, joint pain, inflammatory skin conditions and improving baby development.


Source of Omega-3

  • Fish (salmon, anchovies, oysters, sardines)
  • Vegetarian Sources (seaweed, fish oil supplements, walnuts, flaxseed, brussels sprouts, kale, spinach, parsley)

Bad Fats – Trans Fat

  • Commercially-Baked Goods (cakes, cookies, muffin, pie crust, hamburger bun)
  • Packaged Snack Food (chips, candy, microwave popcorn, crackers, biscuits)
  • Solid Fats (margarine, vegetable shortening)
  • Fried Food
  • Pre-mixed Products (pancake & cake mix, chocolate milk)
  • Any product with “partially hydrogenated’ oil in the ingredient list

What About Saturated Fat?

Falling between the lines, the debate is that not all saturated fats are the same. For example, the saturated fat found in pizza, fries, and processed meat products are different from the ones found in high-quality whole milk, coconut oil, and salmon. Here comes the best time to make smart choices about saturated fat and here are some tips:

  • Avoid Processed Meat (ham, hot dogs, sausage, cold cuts) and Convenient Packaged Meals
  • Eat a Variety of Meat (beef, chicken, pork, eggs, fish, lamb)
  • Avoid Frying, instead, Roast, Grill, or Slow Cook Meat
  • Avoid Breaded Food Products and Corn or Potato Chips


If the main issues are about weight-gain or overall health, rather than cutting fat in your diet, try replacing the bad fats with good fats and focus on obtaining healthy fats from real food, not processed food that has added chemicals in them.

Featured image: Source