All About Fats
The below provides a general overview on this topic and may not apply to everyone. Any treatment protocol should be discussed with a qualified healthcare practitioner. Please refer to: Medical & Legal Disclaimer
Health practitioners advise that no more than 25%–35% of your total daily calories come from fat, including less than 7% from saturated fat.
💡 Key Insight
A growing body of research indicates that the types of fat you eat are at least as important as the amount you eat.
❌ Bad Fats to Avoid
Saturated Fats
Characteristics:
Solid to semi-solid at room temperature
Sources:
- • Meat and dairy products
- • Eggs
- • Tropical oils (palm, palm kernel)
- • Cocoa butter
Health Impact:
Stimulate LDL (bad cholesterol) production
Exception: Coconut oil contains MCTs that are not easily converted to stored fat.
Trans Fats
What They Are:
Synthetic fats created through hydrogenation to solidify liquid oils
Found In:
- • Fried foods
- • Processed foods with long shelf life
- • Firm margarines and shortenings
- • Products with "partially hydrogenated oil"
⚠️ Health Impact:
- • Raise bad cholesterol (LDL)
- • Lower good cholesterol (HDL)
- • More harmful than saturated fats
- • No safe level of consumption
✅ Good Fats to Include
Unsaturated Fats
Tend to be liquid at room temperature and include both monounsaturated and polyunsaturated fats.
🥑 Monounsaturated Fats
Best Sources:
- • Olive oil
- • Peanut oil
- • Sesame oil
- • Canola oil
Benefit: Do not undergo modification and lower LDL when substituted for saturated fats
🐟 Polyunsaturated Fats
Sources:
- • Soybean oil
- • Corn oil
- • Safflower oil
- • Sunflower oil
- • Fish oils
Note: Can undergo modification, so moderate consumption recommended
📋 Expert Recommendations
🔄 Fat Substitution Strategy
Replace saturated fats with monounsaturated fats to improve your lipid profile. For example, use olive oil instead of butter.
💡 Key: Cut back on saturated fats while increasing monounsaturated fats, not just adding more fat overall.
📈 For People Who Don't Respond to Dietary Fat Changes
Increase Soluble Fiber
Add more oats, beans, apples, and other high-fiber foods to your diet.
Plant Stanols & Sterols
Found in some manufactured margarine products and fortified foods.
📊 Daily Fat Guidelines
25-35%
Total daily calories from fat
< 7%
From saturated fat
< 200mg
Dietary cholesterol per day
💡 Tip: Use food labels and calorie counters to track fat grams and calculate what percentage of your calories come from fat.