Story of Fats | Nutrition | Get fit with Shubham

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1. The "Good" Fats: Unsaturated Fats

These are liquid at room temperature and are generally considered heart-healthy because they improve cholesterol levels and reduce inflammation.

Monounsaturated Fats (MUFAs)

  • What they are: Fats with one "unsaturated" chemical bond.

  • Health Impact: Very good. They help lower "bad" (LDL) cholesterol and provide Vitamin E.

  • Sources: Olive oil, canola oil, avocados, peanuts, almonds, hazelnuts, and pecans.

Polyunsaturated Fats (PUFAs)

  • What they are: Fats with multiple "unsaturated" bonds. This category includes Omega-3 and Omega-6 fatty acids, which your body cannot make on its own.

  • Health Impact: Excellent. They are essential for brain function and cell growth.

  • Sources: Fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, sunflower seeds, and soybean oil.

2. The "Limit" Fats: Saturated Fats

These are usually solid at room temperature (like butter or the fat on a steak).

  • What they are: Fats "saturated" with hydrogen molecules, having no double bonds.

  • Health Impact: Limit these. Eating too much can raise your "bad" (LDL) cholesterol, which may increase the risk of heart disease.

  • Sources: Red meat (beef, lamb, pork), butter, cheese, whole milk, and "tropical" plant oils like coconut and palm oil.

3. The "Avoid" Fats: Trans Fats

These are the most harmful type of fat. While small amounts occur naturally in some dairy/meat, most are "artificial" fats created by processing vegetable oils to make them solid (hydrogenation).

  • Health Impact: Not good. They raise "bad" cholesterol AND lower "good" (HDL) cholesterol. They are strongly linked to heart disease and inflammation.

  • Sources: Fried fast foods, commercial baked goods (cookies, pie crusts), frozen pizzas, and some margarines (look for "partially hydrogenated oil" on the label).

Summary Comparison Table

Fat TypeHealth StatusMain SourcesDaily Recommendation
UnsaturatedGoodOlive oil, fish, nuts, seeds, avocadoMost of your fat intake (approx. 15-20% of calories)
SaturatedLimitFatty meats, butter, cheese, coconut oilLess than 10% of total daily calories
Trans FatAvoidFried foods, processed snacks, donutsLess than 1% (ideally zero)

How much is "fine"?

For a standard 2,000-calorie diet:

  • Total Fat: 44g to 77g per day (20%–35% of total calories).

  • Saturated Fat: No more than 22g per day.

  • Trans Fat: No more than 2g per day.

Pro-tip: Instead of just "cutting fat," try swapping it. For example, use olive oil instead of butter, or snack on a handful of walnuts instead of a bag of chips.



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