There are 3 types of fat: unsaturated, saturated, and trans fats.

✅ Unsaturated fats are considered healthy because they regulate blood cholesterol levels, reduce inflammation, and stabilize heart rate. They are found in the following foods:

🔴 Olive, peanut, and grapeseed oils

🔴 Avocado

🔴 Almonds, hazelnuts, and pecans

🔴 Pumpkin seeds

🔴 Sesame

🔴 Sunflower, corn, soybean, and flaxseed oils

🔴 Walnuts

🔴 Flaxseed

🔴 Fish

✅ Saturated fats are less beneficial than unsaturated fats, and cutting back on saturated fat can be important for your health. Most of them are found in foods such as:

🔴 Cheese

🔴 Whole and skim milk, butter, and dairy desserts

🔴 Meat products

✅ Trans fats are present in natural dairy and meat products, as well as in heated vegetable oil in small amounts. Trans fats are produced in large quantities during the hydrogenation of unsaturated fats — like in the production of margarine. These oils can withstand repeated heating, which makes them perfect for catering purposes. However, they should not be overused since trans fats can do the following:

🔴 Increase the level of bad cholesterol

🔴 Contribute to the development of insulin resistance

🔴 Contribute to the development of coronary heart disease

🔴 May increase the risk of atherosclerosis

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