There are different types of fats “ good fats and bad fats. If you know about them, it will be easier for you to add the good ones to your diet and avoid the bad ones.

Fat may be everywhere, but not all fat or similar. And for our own sake, we need to understand which ??one we need more and which one we need to avoid. 

Top fats the omega 3s

The omega-3s are among the best facts on the planet and you need them in your diet. Why are these good? Because they dramatically reduce the risk of heart attack and stroke. They can also help you avoid depression and some cancers. These fats can help reduce menstrual cramps and post-workout soreness. They help you get clear, soft skin and brilliant hair.

To get this fat, you need to eat more fatty fish such as wild salmon, sardines, herring, and tuna; flax seeds and flaxseed oil; walnuts, etc.

Good fats “ monounsaturated fats

All monounsaturated fats are good for your heart. They raise good HDL cholesterol and lower bad LDL cholesterol. You need to include virgin olive oil into your diet because it does that better. It contains micronutrients that are necessary for hormone and enzyme production. Virgin olive oil also contains compounds that help people to fight breast and colon cancer. It also improves the cancer-fighting power of other foods.

If you want monounsaturated fats, you need to include olives, virgin olive oil, canola oil, peanut, and other nut oils, nuts, avocados in your diet.

Pretty good fats “ polyunsaturated fats

Most polyunsaturated fats are heart-friendly. However, they do not have the star power of other healthy fats. Many of them contain omega-6s, which is good for you if you do not get too many of them. If possible, it is better to get most of your polyunsaturated fats from omega “3 sources.

You will find them in corn, soybean, safflower, canola, sunflower, cottonseed oils, and fatty fish.

Lousy fats “ saturated fats

Saturated fats are mainly trouble because they can increase blood cholesterol and that can cause artery-clogging. If you consume more saturated fats, it can also harm brain molecules that help form memories and can increase the possibility of dementia.

That is why you need to avoid or at least reduce the number of meat, particularly with visible fat; poultry skin, fat and dark meat; whole-milk dairy foods, including full-fat cheeses, butter, ice cream, sour cream; hard margarine; coconut and palm oils and lard and shortening.

Never consume “ trans fats

These are the worst fats. They're so scary that they are banned in some countries. They are used in different food manufacturing facilities and restaurants, but people are working to find substitutes for them. These trans fats are formed when liquid oils are checked with hydrogen. Processed foods containing trans fats have eternal self-life. Trans fats can boost bad cholesterol, decrease good cholesterol, block arteries and cause inflammation throughout the body.