Good and bad fats in the kitchen

We all know oils are fats, but are all fats bad? Not necessarily. We need to include fat in our diet for healthy body and brain functioning

We all know oils are fats, but are all fats bad? Not necessarily. We need to include fat in our diet for healthy body and brain functioning. In fact it pretty much plays a role in every bodily function, ironically, even fat loss. To keep things simple, I’ll get straight to the point. If you are trying to lose fat, substitute the bad fats with the good ones.

A few myths:


  1. Myth: Lowering the amount of fat you eat is what matters the most. [False: it is the type of fats you eat. Decrease the intake of bad fats, increase the intake of good fats]
  2. Myth: Low fat diet guarantees fat loss. [False: cutting calories are important to weight loss, sinch fats are filling, they can help refrain from overeating.]


The bad fats (avoid these):


  1. Trans fats: These are known to raise bad cholesterol (LDL) and lower good cholesterol (HDL)
  2. Saturated fats: These are also known to raise bad cholesterol (LDL) and raise total blood cholesterol.


Examples: Lard, palm oil, coconut oil, stick margarine, Vegetable shortening.

The good fats (take these):


  1. Monounsaturated fats: These are known to lower bad cholesterol (LDL) and total cholesterol. They also increase good cholesterol (HDL).
  2. Polyunsaturated fats: Like monounsaturated these too lower bad cholesterol (LDL) and total cholesterol.


Examples: Extra virgin olive oil, Sunflower oil, Safflower oil, Soybean oil, Sesame oil.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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