Healthy Fats vs Bad Fats
Fat types: saturated, monounsaturated, polyunsaturated (omega-3, omega-6), trans. Trans = dangerous; saturated = controversial; unsaturated = generally healthy. Type matters more than total fat.
Healthy Fats
Monounsaturated (olive oil, avocado, nuts) — heart-protective. Polyunsaturated (salmon, walnuts, flax) — omega-3 anti-inflammatory. 15-25% of total calories from these.
Controversial: Saturated
Butter, red meat, coconut oil. Once blamed for heart disease, recent meta-analyses show mixed results. Excessive intake (>10% calories) still not recommended.
Dangerous: Trans Fats
Hydrogenated oils. Found in margarine, packaged baked goods, fried foods. Raise LDL, lower HDL. WHO target: eliminate by 2023.
Frequently Asked Questions
Olive oil vs sunflower oil?▼
Olive oil (especially extra virgin) — monounsaturated + antioxidants. Sunflower oil — high omega-6, already excess in modern diet.
Scientific References
- Mozaffarian D (2016) Dietary fats. Circulation.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.