The seven types of fat – which ones are essential to health and which ones are literally poisonous
OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are essential fats that play a crucial role in maintaining overall health. These polyunsaturated fats are vital for brain function, heart health, and reducing inflammation. Omega-3s help lower triglyceride levels, which can reduce the risk of heart disease, and they also support cognitive function, improving memory and mood. Additionally, they contribute to eye health and may help prevent macular degeneration.
There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), found in plant oils like flaxseed and chia seeds; EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both of which are abundant in fatty fish like salmon (needs to be wild salmon), mackerel, and sardines. Walnuts, hemp seeds, and algae-based supplements are also good sources of omega-3s. Including a variety of these foods in your diet can help ensure you get enough omega-3s to support your overall health.
Vegans need to take supplements otherwise they will not have in their diet the important EPA and DHA types of Omega-3.
MONOUNSATURATED FATS
Monounsaturated fats (MUFAs) are a type of healthy fat that can benefit heart health by helping to lower bad cholesterol levels (LDL) without reducing good cholesterol (HDL). Unlike saturated fats, MUFAs do not contribute to artery clogging, reducing the risk of heart disease and stroke. They also help regulate blood sugar levels, making them beneficial for people with or at risk for type 2 diabetes. Additionally, MUFAs contain antioxidants, which combat inflammation and protect cells from damage.
Good sources of monounsaturated fats include olive oil, avocados, nuts (such as almonds, cashews, and hazelnuts), seeds (like sunflower seeds), and fatty fish (such as salmon and mackerel). Cooking with olive oil, snacking on nuts, or incorporating avocados into meals are easy ways to increase MUFA intake, contributing to overall health and well-being.
Be careful when cooking with olive oil not to take it above its smoke point. If this happens it chemically changes into a trans fat.
POLYUNSATURATED FATS
Polyunsaturated fats are a type of healthy fat essential for overall well-being. Polyunsaturated fats help reduce LDL cholesterol, lowering the risk of heart disease. These fats are rich in omega-3 and omega-6 fatty acids, which are crucial for brain function, cell growth, and reducing inflammation.
Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds, and walnuts, are particularly beneficial for heart health, reducing the risk of arrhythmias and decreasing triglyceride levels. Omega-6 fatty acids, present in vegetable oils like sunflower and corn oil, support brain function and promote healthy skin and hair.
Incorporating polyunsaturated fats into your diet can improve cardiovascular health, support cognitive function, and contribute to overall wellness.
SATURATED FATS
Saturated fat, often misunderstood, plays a crucial role in a balanced diet. It provides energy, supports cell function, and aids in the absorption of fat-soluble vitamins like A, D, E, and K. Contrary to past beliefs, consumption of saturated fat can contribute to heart health by increasing levels of HDL (good cholesterol), which helps remove LDL (bad cholesterol) from the bloodstream. The saturated fat in dairy products is different for the type in red meat. Dairy fat is anti inflammatory, while red meat fat is neutral.
Sources of healthy saturated fats include coconut oil, grass-fed butter, and dairy products like cheese and whole milk. Animal sources like grass-fed beef, lamb, and pork, as well as dark chocolate, also contain beneficial saturated fats. It’s important to differentiate between natural saturated fats and those found in processed foods, which can negatively impact health. Including these natural sources as part of a balanced diet can support overall health, hormone production, and cellular integrity.
MEDIUM CHAIN TRIGLYCERIDES
Medium-chain triglycerides (MCTs) are a type of fat composed of medium-length fatty acid chains, typically containing 6 to 12 carbon atoms. Unlike long-chain triglycerides, MCTs are rapidly absorbed and metabolized by the liver, where they are quickly converted into energy or ketones, which can fuel the brain and body. This makes them beneficial for those seeking quick energy, weight management, or cognitive enhancement.
MCTs have been shown to support weight loss by increasing satiety and boosting metabolism. They may also improve gut health by promoting healthy gut bacteria and enhancing nutrient absorption. Additionally, MCTs can be beneficial for athletes or those following ketogenic diets, as they provide a rapid source of fuel.
Common dietary sources of MCTs include coconut oil, palm kernel oil, and dairy products like butter and cheese. MCT oil supplements are also popular for those seeking concentrated doses of these beneficial fats.
FREE VIDEO – LOSE WEIGHT & DIABETES REMISSION FAST
HERE: FREE TRAINING VIDEO
OMEGA 6 FATTY ACIDS
Omega-6 fatty acids are essential polyunsaturated fats that play a crucial role in maintaining overall health. These fats are necessary for brain function, stimulating skin and hair growth, maintaining bone health, and regulating metabolism. Omega-6 fatty acids also help reduce inflammation, which is vital for preventing chronic diseases like heart disease, diabetes, and arthritis.
The body cannot produce omega-6 fats on its own, so they must be obtained from the diet. Common sources include vegetable oils like sunflower, safflower, and corn oil, as well as nuts, seeds, and certain meats, particularly poultry.
However, it’s important to maintain a proper balance between omega-6 and omega-3 fatty acids, as excessive omega-6 intake can lead to inflammation and other health issues. Ensuring a balanced intake of these essential fats supports overall health and well-being.
TRANS FATS
Trans fats, also known as trans-fatty acids, are a type of unsaturated fat that can be harmful to health. Unlike healthy fats, trans fats are associated with numerous negative health effects. They raise LDL cholesterol (the “bad” cholesterol) while lowering HDL cholesterol (the “good” cholesterol), which can lead to an increased risk of heart disease, stroke, and type 2 diabetes. Trans fats can also contribute to inflammation, which is linked to chronic conditions like arthritis and metabolic syndrome.
Trans fats are primarily found in processed foods, particularly those containing partially hydrogenated oils. Common sources include baked goods (like pastries, cookies, and cakes), fried foods, margarines, and some snack foods. They are also present in some fast foods and commercially prepared dough. Due to these health risks, many countries have restricted or banned trans fats in food products, encouraging the use of healthier fat alternatives.
In short Trans Fats are poisonous.
I hope this post helps you make better informed food choices.