Healthy Fats for a Healthy Body Infographic

Not all fats are created equal. In fact, some fats are actually good for you.

Saturated fats

Saturated fats, also known as solid fats, increase your total cholesterol, which leads to cardiovascular disease.¹ Foods that contain saturated fats include red meats, poultry, dairy products, coconut oil, and some processed foods.

Trans fats

Trans fats are damaging to your health because they raise your LDL cholesterol levels and increase your HDL cholesterol.² Try to avoid overeating foods that contain trans fats, like fried foods, fast food, margarine and shortenings, cookies, crackers, and pastries.

Monounsaturated fats

Monounsaturated fats help protect your heart and can support weight loss.³ Avocados, olives, nuts, and certain oils (canola, peanut, and sesame, to name a few) are also great sources of monounsaturated fats.

Polyunsaturated fats

This type of healthy fat includes omega-3 and omega-6 fats, which your body needs for brain function and cell growth. Omega-3 fats reduce triglycerides, lower your blood pressure, reduce your risk of an irregular heartbeat, and prevent plaque buildup in arteries.⁴

References:

1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
2. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats
3. https://intermountainhealthcare.org/ckr-ext/Dcmnt?ncid=520409432
4. https://medlineplus.gov/ency/patientinstructions/000747.htm