Four Basic Types of Fats

There's alot of confusion on the different types of fats. Here is a defintion of the 4 fats.

1) Saturated fats - found primary in red meat, full-fat dairy products, and some tropical oils - has well-established negative health effects, increasing your risk of diabetes, coronary heart disease, stroke, some cancers, and obesity.

2) Trans fat - listed on food labels as "partially hydrogenated vegetable oil" - are also bad, probably even worse than saturated oil. (Put into the products to make the foods last long).

3) Polyunsaturated fatty acids - Both omega-6 and omega-3 are so called polyunsaturated fatty acids. Omega-6 fatty acids are currently overabundant in the typical Western diet. They are present in corn, safflower, cottonseed, and sunflower oils. Omega 3 fats come in two distinct forms: plant derived and largely marine species drived.

4) Monounsaturated fats - the kinds found in olive oil and canola oils.


Healthy omega 3 and omega 6 in diet

1) Cook with canola rather than corn or safflower oil
2) Eat soy nuts and walnuts
3) Sprinkle wheat germ on cereal and yogurt: use it in baking
4) Eat wild Salmon, not farmed
5) Use flaxseed in muffins and breads.
6) Avoid processed and refined foods whenever possible, including packaged cakes, cookies, and backed goods.

Fats

Bad fats

• aeosolized whipped cream
• canned franks and beans
• coffee shop pastries
• creamy dressings
• fried foods and fried vegetables
• gravies
• hot dogs
• hydrogenated and particially hydrogenated oil products: margarine and solid vegetable shortening and overprocessed vegetable oils
• ice cream
• imitation dairy products
• mayonnaise
• microwave popcorn
• muffin and cake mixes
• peanut butter (use unsweetened, nonhyrogenated nut butters)
• processed snack foods: cakes, crackers, doughnuts, pastries, potato and corn chips
• sausages
• toaster pastries

Good fats

• plant sources such as unrefined flax oil, pumpkinseed oil, nuts like walnuts, and vegetables such as green purslane.
• fish - herring, mackerel, salmon, sardines, and sprat (fish that feed on seaweed)
• whole nuts and seeds
• chia seeds and flaxseeds
• cook with high-quality fats and oils
• Avoid - recipes and ingredients lists that have the following terms: breaded, buttered, cream, fried and gravy.
• Key Words - unrefined and organic