Compare 4 kinds of fat. Who is the real shopkeeper!?

Four types of fat, eaten every day... but do you know, "Which one should be avoided?"

Not all fats put us at risk of disease.

👉 Some even "reduce blood lipids"!

Today, the fern is fully summarized from this picture. 👇

🧈 1. Saturated fat (Saturated Fat)

Source: lean meat, lard, butter, coconut milk, coconut oil

Characteristics: Hard / tallow at room temperature

💚 Advantage: High Heat Resistant, Fits Fry

⚠️ Health effects:

→ Increase LDL (bad fat)

→ Increase total cholesterol

👉 Edible "but must be limited" (should not exceed ~ 10% of energy / day)

🥑 2. Monounsaturated fat (MUFA)

Source: Olive oil, avocado, rice bran oil, beans

Characteristics: Liquid (sometimes turquoise chilled)

Heat: Medium, Fits Stir / Salad

💚 health effects:

→ Reduce LDL

→ Might help increase HDL (good fat)

👉 is "the fat to choose from in everyday life."

🐟 3. Polyunsaturated fat (PUFA)

Source: Soy oil, corn, sunflowers, fish, nuts

There's Omega-3 / Omega-6.

Characteristics: Liquid

Heat: Medium (not suitable for long fry)

💚 health effects:

→ Reduce LDL

→ Good for the heart and brain

👉 should eat "balance," especially Omega-3.

🍟 4. Trans fat (Trans Fat)

Source: Margarine, Creamer, Bakery, Repeat Fries

Description: Solid

⚠️ The real bad guy!

→ Increase LDL (bad fat)

→ Reduce HDL (good fat)

→ Increased heart disease risk

❌ should be avoided as much as possible.

Summary of smart eating:

✔ Select: MUFA + PUFA

⚖️ Limited: Saturated fat

❌ Avoid: Trans fat

A simple trick that many people miss:

* "Good" oil, if used in the wrong way (i.e. repeated frying), can become bad.

* Good fat. ♨ All-you-can-eat (also high energy!)

* Read the label word "Partially hydrogenated" = with latent Trans fat

Eat fat "to be right kind + right amount."

Better than "abstain from all fat."

# Smart to eat # High fat # Oil # Healthy # Choose fat to be