Diet And Weight Loss Fitness General Health

Difference Between Saturated And Unsaturated Fats Full Fact Sheet

Difference Between Saturated And Unsaturated Fats Full Fact Sheet

Why The Right Kind Of Fat Is Good For You

Natural fats provide energy in concentrated amounts to your body. They are essential to the digestion of vitamin A and E and allow the body to maintain cellular structure. These are what we refer to as good fats.

Many people don’t realize the mid to long-term effect of consuming the wrong fats on their internal system.

Although the excessive consumption of saturated fats can cause severe health problems to you by the time you reach the age of 40 years, there is another group called hydrogenated fats, which are doing significant damage to the bodies of millions of people in the western world.

Excessive consumption of saturated fats and the consumption of hydrogenated fats (trans fatty acids)can cause common problems, including:

  • Obesity
  • Heart disease
  • Gall stones
  • Stroke
  • Cancer
  • Slow metabolism.

By consuming good fats, you can ensure that, in most cases, you will avoid high levels of cholesterol and most of the associated problems listed above. You will also have greater energy levels and feel so much better.

Hopefully, after reading this article, you will have a better idea of the types of fats – good fats that you should be consuming.

You will also realize that these good fats are beneficial to you, but most of these also taste fantastic and can be used in many ways to enhance your cooking and preparation of salads. What a bonus!!

Good Fats Will Energize You

OK, let’s have a look at what good fats are all about, after all. As mentioned before, this site is about educating you about maximizing your health and assisting you in any way possible.


There are 2 types of cholesterol  low density (LDL) and high density (HDL).

Low-density cholesterol transports and deposits cholesterol in tissue and arteries. High-density cholesterol eliminates cholesterol from cells, and carries it to the liver, passed through the bile ducts.

Polyunsaturated reduce both LDL and HDL, while monounsaturated reduce LDL but increase HDL.

LDL is referred to as the bad cholesterol, while HDL is referred to as good cholesterol. Therefore, a rise in HDL protects against cholesterol deposits and reduces cholesterol levels in the body.

This is why you must consume good fats regularly!

These should be monounsaturated.

Good Fats Will Lower Your LDL Cholesterol


Fats come in three forms HYDROGENATED -bad, SATURATED -bad (when consumed in excess), and UNSATURATED – good.

Saturated fats are not suitable for our bodies and come from bad fat, mostly from hydrogenated fats and the saturated fat found in animals.

Please Note:

As mentioned above, you need a certain amount of saturated fat in your diet, but please control the amount of meat you eat and make sure that it is lean. Avoid eating fat.

Here are a few words of advice on the real killer fats in our diets – called:


These are real problem fats because they are unnatural and are exclusively found in all processed foods, including low-fat foods.

As mentioned above, these fats do abundant damage to our bodies if we consume them. Our bodies cannot assimilate these fats as they have a completely different molecular structure.

In other words, they are entirely foreign to the human body.

How Hydrogenated Fats Are Produced

Hydrogenated fats are produced by taking very low grades and very cheap vegetable oils and putting them through a HYDROGENATION process.

This involves a combination of extreme heat (over 400 degrees F) and pressure to add hydrogen atoms to the oil.

As a result of this process, the oil is converted into a semi-solid, destroying its nutritional value. The process does, however, stop the oil from becoming rancid! (Big deal)

OK, what I have just described is the process that manufacturers use to make margarine!

What this means is that the process of hydrogenation enables manufacturers to convert cheap and nasty oils into butter substitutes.

They then go and market them as low fat, low cholesterol items when, in fact, they have no nutritional value at all.

Another con job from the food manufacturing industry, which has been extremely good over several years, is hiding the general public’s truth about a whole range of health and nutritional issues.

You are better off having pure butter (if you must) rather than margarine. Just make sure that it is in small amounts.


Please check the labels of products, and if you see the word “hydrogenated” or “partly hydrogenated” or “trans fatty”,- stay clear. Put the item back on the shelf.

These fats are to be avoided , particularly if you are looking to lose weight.


Unsaturated fats are found in vegetables and fish. These are good fats. Good fats lower our LDL cholesterol and raise our HDL cholesterol, while bad fats raise our LDL cholesterol.

OMEGA 3 & OMEGA 6 – ESSENTIAL FATTY ACIDS We need these fatty acids to live, yet our bodies can’t make them. They are called “essential fatty acids.”

Therefore, we need to consume foods high in these two fatty acids. The essential fatty acids are:

  • Linoleic acid (LA) and
  • Alpha-linolenic acid (ALA).

LA belongs to the “omega-6” family of fatty acids, while ALA belongs to the “omega-3” family. We need both omega-6 and omega-3 fatty acids to maintain good health.

Yes, folks – these are good fats!!!

They both contribute to the prevention of:

  • heart disease
  • arthritis and
  • cancer

They also contribute to a young and healthy looking skin.

Good Fats Can Make You More Beautiful

Studies have shown that Omega-3 fatty acids can lower triglyceride and cholesterol levels. Due to the commercial processing of fats and foods that contain them, it is estimated that up to 80% of Omega 3 has been eliminated from our diets over the past 100 years.

An absence of Omega 3 from our diets may be a leading cause of disease in the twentieth century.

This is why you must consume more good fats in your daily diet.

Pregnancy and Foetal development

Essential fatty acids (good fats)play a crucial role in the development of the fetus during pregnancy because of the rapid development of new cell growth, new tissues, and new organ systems in a developing fetus.

Therefore, fetal development is associated with a high EFA requirement, and this supply is dependent on the amount and availability of EFAs from the mother.

Good Fats Assist With Healthy Foetal Development

The Best Fats To Consume – The Good Fats –

Olive Oil

Research has shown that using olive oil significantly increases HDL cholesterol levels while lowering LDL levels. It is the primary source of monounsaturated fatty acids, containing 80% Oleic acid.

Olive oil contains antioxidants (*polyphenols and vitamin E). Research has shown that it may help prevent colon cancer and aid in reducing blood pressure and heart disease.

Additionally, as an antioxidant, it does slow down the aging process. It can also help maintain suppleness of the skin and muscle and soothe the sun and wind’s drying effects.

Olive oil is recognized as important in maintaining metabolism and contributes to developing the brain and bones in children.

Flaxseeds Oil (Linseed Oil)

It has high nutritional value and is one of the richest sources of Alpha-linolenic Acid, a type of fatty acid in the Omega-3 family, which are super unsaturated fats.

Benefits include:

  • reduced blood pressure
  • can reverse pre-menstrual syndrome
  • is beneficial in treatment programs against degenerative conditions, including:
    1. cancer
    2. diabetes
    3. heart disease
    4. multiple sclerosis
    5. arthritis and
    6. obesity(Increases the rate of metabolic reactions in the body).

It can produce:

  • smoother skin
  • increase stamina
  • reduce inflammation and
  • shorten the time required for tired muscles to recover from exercise.

Additionally, Flaxseeds contain Lignans, which are phytoestrogens (a naturally occurring plant estrogen).

Flaxseeds contain 100 times more lignans than the next highest source, which is wheat bran. Lignans have health related benefits, including:

  • decreasing symptoms of menopause – mainly, hot flushes and regulating the menstrual cycle
  • lower the risk of breast cancer – they may be the reason why young women on a vegetarian diet rarely contract breast cancer.

Evening Primrose Oil

Evening Primrose Oil contains some vitamin E and Essential Fatty Acids (EFA’s). This means that we need them, but our bodies can’t produce them.

Major EFA’s in Evening Primrose Oil include:

  • Linoleic acid
  • Gamo-Lenic acid (GLA)

The body transforms GLA into eicosanoids, which are hormone-like chemicals that include the prostaglandins. These control such processes as:

  • Inflammation
  • Blood clotting
  • Cholesterol synthesis

Omega 6 GLA has many benefits for the heart, skin, and joints.

Cod Liver Oil

Cod Liver Oil also contains Omega-3 fatty acids, of which two of these, DHA and EPA, are only exclusively found in fish. These are known to be essential in fighting and preventing physical and mental diseases. 

Cod Liver Oil is also high in vitamin A and D

Other benefits include:

  • Improved blood flow (aided by EPA and DHA)
  • Lower blood pressure (administered by EPA and DHA)
  • Reduced risk of coronary heart disease
  • Strengthens bones and teeth (vitamin D)
  • Improved night vision (vitamin A)
  • Healthy skin and mucous membranes (vitamin A)
  • Arthritis (fish oil supplements have been shown to improve the symptoms of rheumatoid arthritis.

Fish oils also contain high amounts of vitamin K, which promotes blood clotting.

Precaution If you are PREGNANT, ASTHMATIC, DIABETIC, or taking ANTI-COAGULANTS, you should avoid taking Cod Liver Oil.

Grape Seed Oil

Grapeseed oil is one of the best good fats on the market because of its incredible versatility. Here are the benefits of this fantastic oil:

  • High in antioxidants, including vitamin E, and is cholesterol free.
  • Contains one of the highest proportions (72%) of Linoleic acid, which is an Omega 3 fatty acid and a transporter for saturated fats (preventing them from accumulating in the arteries)
  • Consequently, this oil raises HDL cholesterol while lowering LDL cholesterol levels
  • Other Omega 3 fatty acids found in Grapeseed oil include Oleic and Linolenic.
  • Has the lowest level of saturated fat of any oil (half the amount of olive oil).
  • It can be used for cooking (sautéing, stir fry, salads, and blending with other oils)) and has the highest smoke point of any oil (the point where the oil begins to smoke)
  • It is also used in body lotions and crèmes, leaving a smooth finish on the skin without greasy.

Borage Oil Key Benefits:

  • A rich source of essential fatty acids necessary for everyday health and longevity, maintaining cell structure and producing energy
  • The most concentrated vegetarian source of omega 3 fatty acids found in nature (about 50% omega 3)
  • Source of essential nutrients such as phytosterols and beta-sistosterin, as well as phospholipids, which aid in the digestion of fats
  • Contains two times more omega 3 than fish oil
  • The added benefit of borage naturally rich in gamma-linolenic acid (GLA), which improves circulation and hormonal balance — an excellent choice for women with PMS symptoms

This will give you an excellent starting point for the good fats you should include in your diet. You don’t have to use them all. This is just giving you an awareness of the better good fats that are readily available to you.

Tend to use olive oil and grapeseed oil because they are so versatile and taste good as well. Evening primrose is quickly taken too in soft tabs.

Please remember, you must include fat in your diet to aid the maintenance of your body’s cellular structure, provide you with a concentrated form of energy, and allow the digestion of vitamins A and E.

Just make sure that you are using good fats – from vegetables and fish oil. Good fats will ensure that you avoid health complications and maintain adequate energy levels and healthy looking skin.

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