Good Fats vs Bad Fats

Although fat often gets a bad rap, the body needs fat to function properly, and there are several nutrients that the body gets from fatty foods. However, it's important to know the difference between good fats vs bad fats. In the body, fat provides padding for organs, and keeps joints lubricated. Fat also clogs the arteries and contributes to heart disease.

What's the difference between good fats vs bad fats? Low density lipoproteins (LDL) transport cholesterol to the arteries where it accumulates. High density lipoproteins (HDL) tend to take cholesterol from the arteries to the liver where it can be broken down. There is no difference between the cholesterol on each type of lipid (fat), but high density fats are generally considered to be good fats, while low density are bad because of what they do.

Polyunsaturated fats and monounsaturated fats are good fats and contain high levels of HDL. These fats are found in foods such fish, cereal, nuts and seeds. Polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids. These fats are essential to the human body's function, meaning that they are required for metabolism but are not produced by the body.

Monounsaturated fats can be found in nuts and avocados. It's also found in most vegetable oils. Olive oil and canola oil are particularly high in monounsaturated fats.

Although good fats such as mono and polyunsaturated fats generally increase health and are directly related to a diminished risk of heart disease, there may be a few adverse effects. There some evidence that suggests that a diet high in mono and polyunsaturated fats can lead to cancer. The risk is probably not great enough to cause concern, and does not outweigh the vast benefits. It probably is a good idea however to get these good fats from foods -- supplements may not have ideal dosages.