Fat is one of the first things that is cut from a diet when someone decides to "eat clean." However, not all fats should be banned or reduced. After all, our bodies can't function properly without some fat. It's important to know which fats are good and which are bad in terms of our cholesterol levels.
All fats are not created equal
Saturated fat should be greatly reduced. This fat can elevate your LDL or "bad" cholesterol levels. Saturated fats can be found in foods such as red meat, butter, cheese, palm oil, and coconut oil. Trans fats are just as bad in terms of cholesterol and being that it is a man-made product, should be avoided all together. You can find trans fats in just about all processed foods (baked goods, chips, fast food, etc.)
Healthier oils and their fat content
Good fats that are heart-healthy are monounsaturated and polyunsaturated. They help to lower your LDL (bad choleserol) and increase your HDL (good cholesterol.) You can find monounsaturated fats in olive, canola, and nut oils. Polyunsaturated can be found in fish, corn, soy, sunflower, and safflower oils.
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If you are a meat eater don't stress too much about the saturated fat content. Just make better choices such as selecting leaner cuts and trimming the fat when possible. Remove the skin from poultry products as well. Choose low-fat dairy and avoid deep-fried foods. Using common sense when eating out will make avoiding the bad fats a lot easier.
