Recommendation

Good fats Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are termed good fats because of their numerous health benefits. Omega- and omega- are the two main classes of polyunsaturated fatty acids. • Provide essential fats that our body needs • Lowers bad cholesterol level • By keeping the heart healthy, they lower risk of heart disease and stroke • Plant-based oils, avocado, olive, peanut, safflower and sesame seeds. • Fatty fish (such as tuna, herring, lake trout, mackerel, salmon and sardines) • Nuts and seeds (such as flaxseed, sunflower seeds, walnuts and almonds).

• Include good fats but in moderate amounts since excessive intake of even good fats may lead to obesity. Bad fats This includes fat from animal origin like meat fat and dairy products which are primarily saturated fats. Increases the risk of heart disease and stroke by raising bad cholesterol level and lowering good cholesterol level. Most saturated fats come from animal sources.

Eg., Beef, pork, lard and chicken fat, whole milk, cheese, ice cream, butter and ghee. Plant sources of saturated fat include coconut oil and palm kernel oil. Limit intake of saturated fats Dangerous fats Trans fat is the most dangerous fat that is prepared by a process known as “hydrogenation” where hydrogen is added to liquid vegetable oil to make it more solid at room temperature • Raises bad cholesterol level • Lowers good cholesterol level • Increases risk of heart disease, stroke and type diabetes • Processed snack foods made with hydrogenated oils, baked food, fried food, and margarine. Avoid intake of foods that contain trans-fat.

Table . : Food sources and health implications of different fats. Fat Fats can be of three types: Good, bad and dangerous fats. The health implications of these fats, food sources and recommendations are discussed in table .