Four types of food fat. Who's the real culprit!?

🚨 LDL high...Probably not from all kinds of "fat"!

Many people try to avoid all fats, but the truth is that "some fats" are good for the heart, while others should eat as little as possible.

Let's see who the hero is and who the real culprit is. 👇

🥥 Saturated Fat

📍 found in: animal skins, lean meat, butter, cheese, coconut milk, coconut oil, palm oil

📍 health effects: LDL (bad fat) may be increased if given too much.

📍 advice: should not exceed 10% of the energy per day.

(or 20 g / day, based on 2,000 kcal / day of energy)

🥑 Monounsaturated fat (MUFA)

📍 found in: Avocado, Olive Oil, Rice Bran Oil, Almond, Macadamia, Cashew

📍 health effects: Helps reduce LDL and help maintain HDL (good fat) levels

📍 recommended as a substitute for saturated fat in everyday life.

🐟 Polyunsaturated Fat (PUFA)

📍 found in: Sea Fish (Salmon, Sardine, Mackerel) Walnut, Flax Seeds, Gia Seeds, Soy Oil, Sunflower Oil

📍 health effects: It reduces LDL and Triglyceride (especially marine fish) and is a source of Omega-3 and Omega-6 essential to the body.

📍 recommend eating at least 2 fish meals a week.

🚫 Trans Fat

📍 found in: Some bakeries, doughnuts, cookies, cakes, creams, margarine and repeat fried foods.

📍 health effects: increase LDL (bad fat) and decrease HDL (good fat).

📍: should be given as little as possible (< 1% of energy, or no more than 2 g / day)

📌 Simple summary.

🟢 Eat More Often → MUFA, PUFA

🟡 Edible, but not much → Saturated Fat

🔴 The less the better → Trans Fat

# Dietitian # Fat # Fat in food # Fat-reducing foods # Healthy