“GOOD” AND “BAD” FATS, AND HOW TO KNOW THE DIFFERENCE

Most people are mislead into demonizing fat, but the truth is that there are "good fats" and "bad fats," and you need the good fats in your diet – your brain and your nervous system literally can't survive without them.

However eating so-called "bad fats" can result in heart disease, gaining weight and even increased risk of cancer. The trick, if you are looking to lose weight while staying healthy, is to know how to distinguish the good fats from the bad ones and eat accordingly.

There are four categories of fat, which you have probably seen on food labels: monounsaturated fat, polyunsaturated fat,  saturated fat, and trans fat. Of these, monounsaturated and polyunsaturated are the "good fats," while saturated fat and trans fat are generally considered "bad fats."

Monounsaturated fats can lower blood blood pressure, reduce the risk of diabetes, and improve your cholesterol levels, lowering unhealthy LDL cholesterol and raising healthy HDL cholesterol.

Sources of monounsaturated fat in the diet include many common nuts like almonds and peanuts; vegetable oils like olive oil and canola oil; and avocados. While all of these foods are technically high in fat, they can actually help you lose weight and improve your health.

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Polyunsaturated fats, meanshile, can guard against heart disease, lower bad cholesterol, and boost the immune system, among other benefits.

Sources of polyunsaturated fat include fish, such as salmon and tuna, canola oil, some nuts and seeds, evening primrose oil, sunflower and sesame oils, beans, and soy.

Saturated fats, however, can increase "bad" LDL cholesterol in the bloodstream, leading to blocked arteries and artereosclerosis and heart disease. You do not need to avoid saturated fats entirely, but they should be eaten in moderation.

The main dietary source of saturated fats is meat, along with other animal products such as eggs, milk and cheese. There are some plant sources, however, including coconut and palm oils.

Trans fats (otherwise known as trans fatty acids) are artificial byproducts of manufacturers' efforts to extend the shelf life of processed foods. They increase bad LDL cholesterol and lower good HDL cholesterol, and should be avoided entirely. Some restaurant chains have voluntarily stripped trans fats from their menus, but some still have not. If in doubt whether a food contains trans fats, look on the label for "hydrogenated" or "partially hydrogenated" oils.

Common sources of trans fats include deep-fried foods such as french fries and potato chips, along with some cookies at crackers.

The problem for dieters is that many foods that contain necessary healthy fats also include unhealthy saturated fats. Therefore, you should not over-indulge even in foods containing monounsaturated and polyunsaturated fats.

At the same time, do not avoid fatty foods altogether – make sure to eat moderate amounts of foods containing healthy fats such as fish, nuts and seeds, and vegetable oils.