fats: the good, the bad and the ugly

How To Make fats: the good, the bad and the ugly

• 1

  The Good: Monounsaturated Fat: A "good" fat •Reduces overall cholesterol levels, and specifically LDL or "bad" cholesterol, while increasing levels of HDL or "good" cholesterol •Found in nuts and seeds, avocados, olive oil and canola oil
• 2

  Polyunsaturated Fat: Another "good" fat •Reduces overall cholesterol levels, and specifically LDL or "bad" cholesterol •Found in fatty fish such as salmon, mackerel, trout and sardines, and also in corn, safflower, sunflower and soybean oils
• 3

  The Bad: Saturated Fat: A "bad" fat •Increases overall cholesterol levels, specifically LDL or "bad" cholesterol •Found in animal-based foods such as meat, poultry and eggs, and also in butter, cream and other dairy products •Also found in plant-based products such as coconut, so-called "tropical oils" like coconut oil, palm oil and palm kernel oil, and cocoa butter
• 4

  The Ugly: Trans Fat: Another "bad" fat •Increases levels of LDL or "bad" cholesterol and lowers levels of HDL or "good" cholesterol •Found in hydrogenated fat products such as margarines and vegetable shortenings •Used in packaged snack foods such as cookies, crackers and chips, and in fried foods from fast-food and other restaurants
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