May 9

All about Healthy Fats foods and Bad


All about Healthy Fats foods and Bad

We will discuss Healthy Fats – Types, Importance, Source,

and Fat-Free Diet Issues

What are fats?

Healthy Fats Foods, which are high in fat, are called energy foods.

It provides energy to maintain lifespan and convert ingested foods

into essential nutrients in the body.

The food consumed is oxidized to meet daily energy needs.

One gram of fat provides 9 kcal,

double the intake of 4 kcal from carbohydrates and proteins.

Most fats are solid at average temperatures and insoluble in water.

 It is divided into two types according to its appearance of visible and invisible fat.

    • Invisible fat

      It is an integral part of food and, therefore, not visible.

      t includes fats from meat,

      • poultry, eggs, dairy products, coconut, cereals, millets,
      • seeds, and nuts.
    • Visible fat

      – It is physically felt and includes oil, butter, margarine,

      and ghee

WHO Recommended Fat Intake?

A diet rich in essential fatty acids will meet 30% of the body’s overall

energy needs.

 Unsaturated fats are recommended,

consumption of saturated fats can be less than 10%,

and trans fats must be less than 1% of total energy intake.

About 600 kcal of energy can be obtained through fat in a diet routine of 2000 kcal.

Essential functions of fat in the body

Healthy Fat Foods

      1. Fat is a concentrated source of energy for the human body.

      2.  Vitamins A, D, E, and K are readily available in fats.

      3. It provides essential fatty acids (The body cannot make it)

      4. which are the components of the membrane of living cells.

      5. Calories obtained from fats

        save proteins from being oxidized to produce energy.

      6. It is used to generate prostaglandins

      7. involved in various physiological functions.

        7. Filed in the Saturated fat

Types of Food Fats

Based on the fatty acid content,

there are four different categories 

Unhealthy Fats

Saturated fatty acids are solid at ordinary temperatures because

Their structure consists entirely of simple bonds. Therefore, moderate.

Consumption of saturated fats in food is advised.

 Higher levels of saturated fatty acids will increase bad LDL

cholesterol and lead to heart disease in the body.

Unsaturated fats

Unsaturated fatty acids consist of at least one double bond in there

chain structure and are, therefore, liquid at room temperature.

Unsaturated fats are further divided into two forms.

Monounsaturated fatty acids (omega-9 fatty acids)

A monounsaturated fatty acid consists of a single, double bond in its structure.

A diet high in monounsaturated fats will increase good HDL cholesterol,

reduce the risk of heart disease, stroke, and breast cancer and contribute to weight loss.

Polyunsaturated fatty acids (omega-3 and omega-6 fatty acids)

Polyunsaturated fatty acids have a structure with more than one double bond.

It aids in the reduction of LDL cholesterol levels.

      • Omega-3 and omega-6 fatty acids are two types of omega-3
      • fatty acids omega-3 fatty acids -Include 3 types of fatty acids
      • Involved in human physiology. Omega -3 fatty acids have.
      • Tremendous benefits, including preventing cholesterol,
      • depression, anxiety, diabetes mellitus, cancer, arthritis,
      • inflammatory diseases, and cardiovascular disease.
      • Omega-6 fatty acids – This is one of the essential fatty acids.
      • Omega-6 supports brain function, bone and hair health,
      • and metabolism regulation.

Trans fat

Trans fats are acquired through the hydrogenation process.

Vegetable fats have a short shelf life and are quickly rancid.

Hydrogenation is used to convert unsaturated fatty acid content

to saturated fatty acids by infusing hydrogen

Fatty Acids and Their Sources

List of Healthy Fats Foods

healthy fats

Regular consumption of the necessary amount of healthy fat

(unsaturated fatty acids) in the diet raises good cholesterol levels

and promotes body growth.

Unsaturated Fats Foods

healthy Fats or Good Fat Food List

Olive oil


Peanut Butter or Oil


Flax Seed Oil

Chia Seeds

Soy Beans


Vegetable oil

List of High-Fats Foods

List of High-Fats Foods

To reduce the risk of disease, bad fats should be avoided

in the daily diet.

This category includes both saturated and trans fats.

While saturated fat can be used in small amounts in the diet for

optimal metabolism, trans fat should be avoided at all costs.

Foods High in Saturated Fats

Unhealthy or Bad Fat Food List

Unhealthy or Bad Fat Food List




Fatty Meat




Whole Milk

Palm Oil

Trans Fats Foods

Harmful or Bad Fat Food List







Potato Fries


Deep-Fried Chicken

Low-Fats Diet’s Effects

Low-Fats Diet's Effects

The following are the consequences of a poor intake of necessary fatty acids:

      1. Cause heart disease –

        A low-fat or fat-free diet will leave you with fewer options

        To boost HDL cholesterol. Cardiovascular disease.

        risk is decreased as a result

        2. Increased cancer risk –

        Omega-3 fatty acids are necessary for the body to inhibit cancer

        cell proliferation.

        Colon and breast cancer are both increased by a low-fat diet.

        3. Vitamin deficiency –

        Vitamins A, D, E, and K are abundant in essential fatty acids.

        Vitamins are necessary for the body’s growth, cell repair,

        immunity, and blood coagulation.

        4. Nutritional Imbalance –

        involves consuming an excessive amount of protein or

        carbohydrates in one’s diet.Type-3 diabetes is caused by

        a high carbohydrate intake.

        A high-protein diet,

        on the other hand, it will cause osteoporosis.

        5. Stop the growth

        A lack of critical fatty acids causes growth to slow down,

        resulting in dry skin and itchy scalp sores.

      1. Bytes at the end

To manage and sustain a routine life,

a well-balanced diet is essential.

A balanced diet plan will include all essential

nutrients while excluding significant ingredients.

One of these things that improve health is fat.

A diet program that includes the necessary amount of healthy

fat will never result in weight loss.

Weight gain. Cheer up…!

Be fit and fab. Stay Safe.


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