Good Fats vs. Bad Fats: The Ultimate Guide to Eating Better and Living Longer

Good Fats vs. Bad Fats: The Ultimate Guide to Eating Better and Living Longer
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For years, fats have been considered the number one enemy of health and weight. But today, science is clear: fats are essential for our bodies . The secret lies in knowing how to distinguish the good ones from the bad ones . In this article, youll discover how to recognize them, where to find them, and how to use them to improve your health, every day.
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🧬 What are fats and why do we need them?
Fats, or lipids , are one of the three main macronutrients, along with proteins and carbohydrates. They provide energy (9 kcal/gram), protect organs, regulate body temperature, and are essential for the absorption of fat-soluble vitamins : A, D, E, and K.
But not all fats have the same effect on our bodies. Their chemical structure determines whether a fat is beneficial or harmful .
⚠️ Bad fats: which ones to limit or avoid
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1. Saturated fats
1. Where are they found? Butter, lard, full-fat cheeses, red meats, palm oil, and coconut oil.
2. Health effects: Increases LDL (“bad”) cholesterol and cardiovascular risk if consumed in excess.
3. WHO recommendation: 10% of daily calories.
2. Trans fats
1. Where are they found? Packaged snacks, snack foods, fast food, industrial margarines.
2. Health effects: Increase LDL, lower HDL, promote inflammation and chronic disease.
3. ❌ Avoid completely . They are the worst fats for your health.
📌 Source: World Health Organization (WHO), 2023 – “Replace” initiative on trans fats .
✅ Good fats: friends of health
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1. Monounsaturated fats
1. Where can they be found? Extra virgin olive oil, avocado, almonds, hazelnuts.
2. Benefits: they reduce LDL cholesterol and increase HDL cholesterol, protecting the heart and blood vessels.
2. Polyunsaturated fats
Divided into:
1. Omega-3 : oily fish, flaxseeds, chia, walnuts
2. 👉 Anti-inflammatory action, protects the heart and brain.
3. Omega-6 : Seed oils (soybean, sunflower, corn)
4. 👉 Useful, but should be balanced with omega-3s to avoid inflammation.
📌 Source: Harvard TH Chan School of Public Health – “Fats and Cholesterol”

🍽️ Practical tips for choosing the right fats every day

Preferred ✅	To be limited ⚠️	To be avoided ❌
Extra virgin olive oil	Butter and cream	Industrial margarines
Fatty fish (salmon)	Fatty red meats	Packaged snacks and sweets
Natural dried fruit	Aged cheeses	Fried foods and fast food
Flax seeds, chia	Products with “hydrogenated oils

💡 Frequently Asked Questions
Should I eliminate saturated fats completely?
No, but they should be consumed in moderation. A little butter or quality aged cheese isnt a problem, if consumed in moderation.
Is coconut oil good or bad?
It has a lot of saturated fats: you can use a small amount, but it is not suitable as a daily replacement for extra virgin olive oil.
🧠 Conclusion: quality makes the difference
Its not the fat itself thats the problem, but its quality . Including healthy fats in your diet is one of the simplest and most effective ways to take care of your body, heart, and brain. Knowing how to recognize them will help you eat more consciously, tastier, and healthier.
🥄 Eating good fats isnt a sin, its a smart choice.