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What Are the Best & Worst Fats for Your Heart Health?


While trans-fat is bad for you, other fats such as polyunsaturated & monounsaturated fat foods are good for your heart health. Saturated fats food is somewhat in-between. For decades, fat is considered a four-letter word that we urge to banish from our diets wherever it is possible. Many times we switched over a low-fat diet with low-carbs.

But their shifting doesn’t make us improved or recovered most probably when we cut back on some healthy fats with harmful ones. It is a wonder to say that fat isn’t bad for us, but our body needs extra carbs and fat from our daily intakes to build up a major source of energy. To absorb some essential minerals and vitamins, we need extra carbs in our bodies.

Hence, fat is needed to rectify and develop cell membranes as the vital exterior of cells that sheath around the nerves. Moreover, it is more essential to avoid blood clotting and for the improvement of our muscle mass. Consequently, some fats are associated with long-term health and better than other fats. Good fats include polyunsaturated and monounsaturated fats while bad ones include some industrial-made trans fats. But when we talk about saturated fat food, it comes in between two. Generally, all fats have a parallel chemical structure in a sequence of carbon atoms that bonded to the hydrogen atoms.

heart health

Here, how one is different from another in the shape and length of the carbon chain? And how this chain is developed with the amalgamation of hydrogen atoms and carbon atoms? A slight difference in the structure translates it into a significant form and function in our body. Here we will discuss these two types of fats associated with the overall health of our body. 

What are the Bad Trans Fats?

Usually, trans fat is often called unsafe or worst type fat for our body. It develops through a process which is called hydrogenation. It is used to convert all healthy carbs into solid fats and prevent them to become rancid. These trans fats are not beneficial and not associated with a safe level of consumption. Subsequently, they have been officially regulated in the US. Trans fats were originated mostly in vegetable shortening and solid margarine in the early edges of the 20th century since food manufacturers designed some new ways to use these partially hydrogenated oils.

bad trans fats foods

These food manufacturing companies soon began appearing this unsafe vegetable margarine in cookies and pastries to French-fries and other fast foods. But it is banned in the US and other countries nearby. Consuming high-trans fats foods increases the length of harmful low-density lipoprotein cholesterol in blood cells and also reduces the beneficial amount of high-density lipoprotein cholesterol in our body. Also, trans fats create and even increase inflammation around the heart, subsequently, it is linked with stroke, heart attack, diabetes, and other types of chronic diseases. 

Is In-Between Saturated Fat Good or Bad for You? 

Saturated fats, somewhere called a common fat in American Diet Dictionary, are slightly dependent on room temperature. These saturated fats are solid at room temperature but cooled down in form of grease when the temperature drops down. What is saturated fat? We should understand it with its sources. A common source of saturated fat is red meat, cheese, coconut oil, milk-dairy products, and many other foods commercially manufactured with backed goods.

The word “saturated” is referred to a long spectrum of hydrogen atoms surrounded by carbon atoms. This long spectrum of carbon atoms embraced as numerous hydrogen atoms as possible. Does it is bad for you? A high-saturated fats diet can drive up the total number of cholesterol with a balance towards harmful low-density lipoprotein cholesterol. It prompts the blockages to be formulated in heart arteries and elsewhere in our body. For this reason, many nutrition experts acclaimed a limited number of saturated fat food under 10% of the calorie per day. 

Recent reports have also concluded over the link between heart diseases and trans-fat food increases the sudden risks of heart diseases. But when it is replaced with polyunsaturated fats, it may indeed, eliminate the risk of heart-related disease. 

What Should We Know About Good Polyunsaturated & Monounsaturated Fats?

Well, good fats existed in vegetables, fruits, seeds, fish, nuts, and grains. They are varied from saturated fats when they have low-density hydrogen atoms packed with carbon chains. Some healthy fats are found in liquid form at a normal room temperature as they are not solid. Polyunsaturated and monounsaturated fats are two broad categories of healthy fats in our body.

bad or Good Foods

While dipping an uncooked food in olive oil, you would probably get most monounsaturated fat that has just a single carbon bond. It has only two hydrogen atoms compared to a saturated fat at the double bond. 

When we pour liquid cooking oil to deep fry some uncooked foods, there would be a chance to get polyunsaturated fat. Certainly, some common refined oils such as sunflower, corn, groundnuts, and soya are the common example of polyunsaturated fats. These are essential fats that our body requires for normal body functions.

Hence, it is always recommended to get them from essential food intakes. Polyunsaturated fats are required in your body to build up cell membranes and a cover of nerves. It has two or more bonds in carbon chains. Our body needs two types of polyunsaturated fats food like Omega 3 & Omega 6 fatty acids. Both types grant numerable health benefits.

Eating them as the replacement of saturated fats or refined carbs reduces the harmful low-density cholesterol. It also improves a complete cholesterol profile and lowers triglycerides. Some good sources of fatty acid Omega 3 are found in fatty fish like sardines, salmon, and mackerel. Moreover, you can find them in flaxseeds, canola oil, walnuts, almonds, and soybean oil.

It may help you to prevent and treat chronic heart disease and stroke. Additionally, it reduces the BP by raising HDL and decreases triglycerides. This type of polyunsaturated fats foods may help you to avoid lethal heart rhythms. 


Kiran Sharma

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