Refined vegetable oils, processed meats and snack foods such as chips, crackers and baked goods are generally high in disease-causing and artery-clogging trans fats that should be avoided at all costs.

Conversely, the key to finding healthy fats to eat is to look for ingredients that are unprocessed and naturally high in fat. Avocados, full-fat dairy products, olive oil and oily fish are just some of the foods containing healthy fats that can benefit your health.

Saturated and unsaturated fats

Healthy fats can be divided into two main categories: unsaturated fats and saturated fats.

What is saturated fat? The definition of saturated fat includes fatty acids without double bonds.

Foods with saturated fat include ingredients such as butter, coconut oil and dairy products. Although previously considered unhealthy and artery-clogging, a growing body of research shows that saturated fats can be included in moderation in a healthful diet.

Meanwhile, the official definition of unsaturated fats includes any type of fatty acid that contains at least one double bond in its chain. These fats are further classified as either monounsaturated or polyunsaturated fats according to the number of double bonds they contain.

Unsaturated fats can include foods such as vegetable oils, nuts, seeds and fish.

Unlike saturated fats, the benefits of unsaturated fats have long been known. Studies show that unsaturated fatty acids can contribute to weight loss, reduce inflammation and lower the risk of heart disease.

When comparing saturated and unsaturated fats, it is generally recommended that the majority of fat intake should be unsaturated fatty acids.

One 2015 study showed that replacing just 5% of calories from saturated fat with the same amount of polyunsaturated or monounsaturated fatty acids resulted in a 25% and 15% reduction in heart disease risk, respectively.

However, both of these fats offer a unique set of benefits and can be included in moderation as part of a balanced and healthy diet.

A well-balanced and nutritious diet should contain an appropriate mix of monounsaturated and polyunsaturated fats with moderate amounts of saturated fats from healthy sources.

These types of fats are associated with a range of health benefits and can reduce the risk of chronic diseases and protect and maintain health.

Although the question "Are saturated fats bad?" is still widely debated, there is no question that you should cut trans fats out of your diet completely.

Trans-fatty acids are often added to foods through a process called hydrogenation, which is used to increase the taste and texture as well as to extend the shelf life of foods such as vegetable oils.

Trans fats are usually found in highly processed fatty foods such as crackers, chips (any fried food made with canola, sunflower, soybean, etc. processed oil), cakes, donuts and pastries - it's best to buy only sourdough or bake your own and read the label to see what it's made of.

As soon as you see the word hydrogenated on a food label, put the product back on the shelf.

Studies show that consuming this unhealthy type of fat can have harmful health effects. One study in the New England Journal of Medicine even reportedthat every 2% increase in calories consumed from trans fats nearly doubles the risk of coronary heart disease in women.

Fat is not our enemy

Dietary fat has been vilified around the world over the past few decades as low-fat and non-fat foods have become the norm and we have been told that cutting even healthy fats out of our diets will help us get the body we want.

In fact, it is one of the biggest nutrition lies ever told to the public.

Not all fats are the same. Our bodies need fats - more specifically, they need healthy fats, and as high-fat diets like the ketogenic diet become more popular, more and more people are wondering what fats are healthy.

What is considered a fat, what is the difference between saturated and unsaturated fats, and how can you be sure you are getting enough healthy fats in your diet? Read the list of healthy fats and why you should include them in your diet.

Not all fats are the same, but the ones on this list of healthy fats have great potency. Your body will benefit from these healthy fats - from lowering bad cholesterol, to helping you lose excess weight, to shiny hair and strong nails.

From this list you can purchase high quality olive oil, ghee butter, MCT oil, beef tallow, coconut oil, avocado oil products, omega 3 acids a dark chocolate directly from a farmer in Madagascar - a guarantee of the finest original beans and the freshest chocolate made right at the source.

Quality nuts and other healthy fats can be found in the unique Belgian butters and creams of the Michelin-starred pastry chef, get to know the Incacao brand.

Source : https://draxe.com/nutrition/healthy-fats/