Fats are an essential part of your diet. However, unhealthy fats may have bad effects on your health. That is why it is important to know the difference between healthy fats and unhealthy fats. Incorporate more monounsaturated fats in your diet as they are good for you, whereas saturated and trans fats can prove to be harmful. The following is a list of popular food items in both the ‘good’ and ‘bad’ fat category:

Good Fats

Eating good fats keep you healthy and energetic, and they also help you lose weight. Here are five good fats that you should eat:

Dark Chocolate

Dark chocolate contains a high concentration of healthy monounsaturated fats that are very healthy for your heart and also aid in lowering blood pressure.

Peanut Butter

Adding peanut butter (natural, no salt/sugar added!) to your diet can reduce the risk for type 2 diabetes up to 21%. Some say that munching on nuts and seeds can also help you lower the threat of heart attacks up to 35%.

Avocado

Avocado is high in fat, but most of it is monounsaturated. Adding avocados to your diet plan can certainly reduce cholesterol and other blood fats problems.

Olives

Olives and olive oil are rich in monounsaturated fats and consuming them protect your heart and also helps in fighting diabetes.

Fish

Fish is the best source of omega 3 fatty acids, which is the best of all fats. Eating more fish can help lower risk of heart attacks up to 36%.

Bad Fats

Eating unhealthy fats can be bad for your health and can increase the risk of diabetes and heart attacks. Here are five bad fats that you should avoid eating:

Ice Cream

Certain flavors, such as the staple vanilla contain plenty of trans-fats.

Cake Mixes

Cake mixes and frostings boxes usually have the word “shortening” on the ingredients lists, meaning these cake mixes also have trans-fats. These exist in small quantities but can contribute to health problems.

French Fries

French fries are made with trans-fats and hydrogenated oils, and hence they can harm your cardiovascular health.

Fried Chicken

Fried chicken contains huge amounts of trans-fats that increase the risks of heart strokes, diabetes, and other heart-related problems up to 25%.

Microwave Popcorn

Finally, microwave popcorn contains trans-fats and other forms of shortening or hydrogenated oils. Moreover, microwave popcorn is also loaded with salt and preservatives, increasing heart and cholesterol-related risks.

Now that you know the difference between healthy and unhealthy fats, try to avoid eating fats that can potentially harm your health. Try replacing them with foods that keep you healthy and energetic.

The post How to Choose Healthy Fats appeared first on Nashua Nutrition Blog.

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