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Good Fat, Bad Fat: How To Choose

Fats are usually of two kinds it could be a good fat, and it could be a bad fat. Eating fat can be heart-healthy only if you could pick the right one. What we do is that we cut fats from our diet and replace it with refined carbs, therefore, we miss out on the benefits of healthy fats. Eating lots of refined carbs such as white bread and white rice can lead to increase triglyceride levels which can eventually lead to blood vessel and heart disease.


According to nutritionists, adults should get 20% to 35% of their calories from fats. In order to take care of our health, we need to determine the good fats, bad fats, saturated, or unsaturated fats, and how to get healthy fats.

Goods Fats: Get More

Polyunsaturated Fats: Get More


Polyunsaturated fats are fats found in seeds, nut, and vegetable oil such as safflower oil, fatty fish, and corn oil. This polyunsaturated fat includes omega—3 and omega-6 which are essential for our bodies are our body do not make them; therefore, we need to get them from foods. Polyunsaturated fats help you in many ways and help lowering cholesterol level.

Unsaturated Fats: Get More


Unsaturated fats are good for your health; they are liquid at room temperature. In order to increase your unsaturated fats replace solids such as butter, olive, and vegetable oil, and swap red meat for unsalted nuts or seafood. The major components of unsaturated fats are monounsaturated and polyunsaturated that provides several health benefits.

Monosaturated Fats: Get More

Monounsaturated fats are good fats that raise HDL good cholesterol and lowers LDL. Olive oil, peanut oil, nuts, seeds, and avocados are major sources. Unsalted nuts contain monounsaturated fat, but they’re high in calories. Sprinkle them on salads or yogurt, rather than eating a 170-calorie handful.

Omega 3 Fatty Acids: Get More

Omega-3 Fatty Acids are superstars when it comes to good fats. These are super beneficial for your health as it helps fight inflammation, helps control blood clotting, and lowers blood pressure and triglycerides. Fatty fish, salmon, soy, walnuts, and some vegetable oils are the major source of Omega-3.

Bad Fats: Limit

Saturated Fats


Saturated fats are bad for health as it increases total cholesterol and LDL. It can also boost type 2 diabetic risk. Saturated fat includes meat, seafood, dairy products, palm, and coconut oil.

Choose low-fat or fat-free dairy products to get their key nutrients while cutting saturated fat.

Cholesterol: Limit


According to a nutritionist Rostler "It does to some extent, but it’s more important to focus on not eating saturated and trans fats." People who have normal cholesterol levels should not intake more than 300 milligrams daily, while people at high risk of heart disease should consume less than 200 milligrams daily. For your idea, one egg contains about 200 milligrams of cholesterol.

Trans Fat: Limit Or Eliminate

Trans fats are harmful to health, therefore limit them or eliminate them. Trans fats are found in many processed and fried foods. These fats are bad as they increase cholesterol, LDL, and bad cholesterol.