Just as with sugar, fat also gets a bad wrap when discussing diet and physical health — but there is a big difference between good fats and bad fats, and how each of these affect our health, especially our heart health, in a drastically different way.

First of all, fat should not be a taboo subject. People assume fatty foods are all bad for you, but in reality, fat plays an important role in health. Our bodies use fat for energy, to build cell membranes, and assist in the absorption of certain vitamins and minerals. Fat is also crucial for blood clotting, inflammation, and muscle movement. However, we also know that fat can lead to excess weight gain and obesity and the repercussions that come from these things. So, what’s the deal? Here’s the kicker: it all depends on the type of fat you are consuming.

There are three categories of fat: unsaturated fats are considered the good guys, while trans fats are the villain. Saturated fats lie somewhere in the middle. These fats are not necessarily bad for you, but could potentially increase cholesterol levels so it’s advised to only consume them in small amounts. Examples of saturated fats include red meat, chicken skin, full-fat dairy, coconut oil, and palm oil.

The Good Fats

Unsaturated fats are divided into two types: monounsaturated and polyunsaturated. These are the most important fats for a heart-healthy diet. These are the “good fats,” the kinds of fat you need, and should, consume in your regular diet. 

Examples of monounsaturated fats:

• Nuts such as pecans, hazelnuts, cashews and almonds 

• Seeds such as sesame and pumpkin

• Oils such as olive, peanut, sesame and canola 

• Avocado

• Olives

Examples of polyunsaturated fats:

• Seeds such as sesame, flaxseed, sunflower and pumpkin

• Fatty fish such as salmon, tuna and mackerel

• Oils such as flaxseed, corn, soybean and sunflower

• Tofu

• Walnuts

Polyunsaturated fats are considered essential. This means that these fats are necessary for certain bodily functions, but we cannot produce them naturally, so we must get them from food.

Both of these types of unsaturated fats have a multitude of health benefits, including lowering the risk of heart disease and stroke, preventing an abnormal heartbeat, reducing inflammation, lowering blood pressure, and promoting good cholesterol levels. 

Cholesterol, like fat, has an important role in how the body functions, and there are both good and bad kinds. Good cholesterol is referred to as HDL, while the bad is called LDL. Unsaturated fats help to keep LDL levels low and HDL levels high, which keeps your heart healthy. Too much LDL can cause heart complications such as clogged arteries, while too little HDL can put you at risk for cardiovascular disease. 

The type of fat we consume has a direct impact on our good vs. bad cholesterol levels — another reason why it’s important to focus more on the good fats and getting rid of the bad ones.

The Bad Fats

Now let’s talk about the bad guy, the trans fats. These are the fats we reach for when our sweet tooth kicks in, or when we’re craving a late-night snack. Trans fats are made by turning healthy oils (fat) into a solid substance that’s main purpose is to preserve a product. These fats do not contribute any health benefits to the body, and instead have the ability to raise LDL and lower HDL, and increase the risk for heart conditions and diabetes.

Examples of trans fat:

• Commercially made, packaged baked goods and snacks

• Margarine and shortening

• Fried foods

Look out for the words “hydrogenated” or “partially hydrogenated oil” on the ingredient list of any packaged product, as they indicate that there are hidden sources of trans fat, even if it’s just a small amount. 

Live Your Best Healthy Life

Choosing the right kind of fats in our everyday diets is one of the  many aspects of living a healthy lifestyle. It’s one of the five main pillars of health — a philosophy that Dr. Gena follows and encourages her patients, friends and family to follow as well. Chiropractic care, which is the path to a properly functioning nervous system, is also part of this philosophy, as is proper nutrition (where fats come into play), adequate motion, quality rest, and a positive mental attitude. When you instill all of these practices into your regular routine, your body not only feels better, but works better too. This is especially the case when you incorporate chiropractic care into your life. When your nervous system is functioning at its best, all systems of the body function properly, including the digestive system. 

For more information about the five pillars of health, click here to read one of our previous blog posts. Dr. Gena is a family chiropractor in Plantation, but she is also well-educated in overall health and wellness. She and her team at Dr. Gena Chiropractic, your favorite family chiropractor in Plantation, are here to address any of your health concerns and can help guide you in the right direction. To schedule a consultation, call us today at 954-417-5815.