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Good Fats and Bad Fats - What You Need to Know...

Let’s get straight to the point…

• Bad fats – such as saturated and trans fats – increase the risk for certain diseases.

• Good fats – such as monounsaturated and polyunsaturated fats – lower the risk for certain diseases.

The important thing it to understand the above and substitute good fats for bad fats in your diet.

What about Cholesterol?
Although it is still important to limit the amount of cholesterol you eat, especially if you have diabetes, dietary cholesterol isn’t nearly the villain it’s been portrayed to be. Cholesterol in the bloodstream is what’s most important. High blood cholesterol levels greatly increase the risk for heart disease. But the average person makes about 75% of blood cholesterol in his or her liver, while only about 25% is absorbed from food. The biggest influence on blood cholesterol level is the mix of fats in the diet.

Low-density lipoproteins (LDL) carry cholesterol from the liver to the rest of the body. When there is too much LDL cholesterol in the blood, it can be deposited on the walls of the coronary arteries. Because of this, LDL cholesterol is often referred to as the “bad” cholesterol.

High-density lipoproteins (HDL) carry cholesterol from the blood back to the liver, which processes the cholesterol for elimination from the body. HDL makes it less likely that excess cholesterol in the blood will be deposited in the coronary arteries, which is why HDL cholesterol is often referred to as the “good” cholesterol.
In general, the higher your LDL and the lower your HDL, the greater your risk for atherosclerosis and heart disease.

THE BAD FATS
Some fats are bad because they tend to worsen blood cholesterol levels.

Saturated Fats – Saturated fats are mainly animal fats. They are found in meat, seafood, whole-milk dairy products (cheese, milk, and ice cream), poultry skin, and egg yolks. Some plant foods are also high in saturated fats, including coconut and coconut oil, palm oil, and palm kernel oil. Saturated fats raise total blood cholesterol levels more than dietary cholesterol because they tend to boost both good HDL and bad LDL cholesterol. The net effect is negative, meaning it’s important to limit saturated fats.

Trans Fats – Trans fatty acids are fats produced by heating liquid vegetable oils in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature. For example, a spreadable tub margarine is less hydrogenated and so has fewer trans fats than a stick margarine.

Most of the trans fats are found in commercially prepared baked goods, margarines, snack foods, and processed foods. Commercially prepared fried foods, like French fries and onion rings, also contain a good deal of trans fat. Trans fats are even worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation, an over activity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. While you should limit your intake of saturated fats, it is important to eliminate trans fats from partially hydrogenated oils from your diet.

THE GOOD FATS
Some fats are good because they can improve blood cholesterol levels.

Unsaturated Fats—Polyunsaturated and Monounsaturated – Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. There are two main categories: polyunsaturated fats (which are found in high concentrations in sunflower, corn, and soybean oils) and monounsaturated fats (which are found in high concentrations in canola, peanut, and olive oils). In studies in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased LDL levels and increased HDL levels.

Links and contact details

Name: British Heart Foundation
Web: www.bhf.org.uk
Email: internet@bhf.org.uk
Tel: 020 7554 0000
Info: The British Heart Foundation is a UK voluntary organisation that funds medical research and provides information, advice and support for heart patients.

Name: NHS Direct Wales
Web: www.nhsdirect.wales.nhs.uk
Email:
Tel: 0845 4647
Info: NHS Direct Wales is a health advice and information service available 24 hours a day, every day.

Name: Food Standards Agency – Good Fat, Bad Fat Info
Web:
Food Standards Agency – Good Fat, Bad Fat Info
Email:
Tel:
Info: The Food Standards Agency was set up by the UK government in 2000. It aims to improve food safety and standards across the UK and protect the health of the population in relation to food.

Name: NHS Choices (England)
Web:
NHS Choices – Top tips for a healthier heart
Email:
Tel:
Info: NHS England website. Top tips for a healthier heart.

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