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Good Fats And Bad Fats Cholesterol and Triglycerides

Fats are very important, they carry sat soluble vitamins and antioxidants to various cells of our bodies. Fats effect the Cholesterol and Triglycerides levels in our blood.

There are 4 types of dietary fats. We will list them starting from the Good fats to the bad fat.

Poly-unsaturated Fats

Good Fats: Decrease Total Cholesterol, and Bad Cholesterol (LDL) when replacing Saturated fats.

Marine Omega 3 (DHA) lowers Triglycerides, with minimum effect on Total Cholesterol and LDL.

Plant Omega 3 does not effect Triglycerides.

Linoleic acid lowers Total Cholesterol and LDL, does not effect Triglycerides.

Intake: Intake should be a minimum of 4 to 10% of total calories (Linoleic acid: 4 - 8%, a-linolenic acid: 0.5 - 1%, EPA & DHA: 200 mg/d)

PUFA Categories: Linoleic acid (Omega 6), Linolenic Acid (Omega 3). These are essential fatty acids, can not be made by our bodies. They are needed for the development and maintenance of healthy body.

Omega 3 acids

Short chain (ALA) 

Sources: Flax seeds, Hemp, Pumpkin seeds, Soybeans

Long Chain (EPA, and DHA)

Sources: Converted in the body from LNA, Oily cold-water fish (Salmon, Sardines, Mackerel, Marine Algae)

Omega 6 acids

Linoleic acid (LA)

Actively lowers Total Cholesterol and Bad Cholesterol (LDL)

Sources: safflower, sunflower, walnut, sesame, hemp

Arachidonic acid Long Chain

Converted in the body from Linoleic acid

Mono-unsaturated fats

Neutral Fats: Decrease Total Cholesterol, and Bad Cholesterol (LDL) when used to replace Saturated fats.

Intake: Maximum 30-35% of total fat

Oleic acid (Omega 9)

Sources: Plant oils such as Olive oil, Canola Oil

Saturated Fats

Bad Fats: Increase Total Cholesterol, and Bad Cholesterol (LDL).

Intake: Intake should NOT exceed 10% of total calories

Saturated fats include Lauric acid, Myristic Acid, Palmitic acid and Stearic Acid

Sources: Meats and Dairy products, Coconut

Transfats

Very Bad Fats: Increases Total Cholesterol level, Bad Cholesterol (LDL). Decreases Good Cholesterol (HDL)

Intake should not exceed 1% of Caloric intake

Sources: Double bonds in plant oils are replaced by hydrogen via chemical process, Beef and Dairy products.