Saturated and unsaturated fat: For your better understanding

Anju Bisht

, Health A2Z

Everyone perceives fat as bad for health, which results in a bad reputation for fat. What’s unknown is fat is a good guy, but taking too much fat is bad. There is a lot of confusion related to saturated and unsaturated fat, which we will be discussing in the following.


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What is dietary fat?


Fat is an important nutrient for the human body as it is a source of energy and essentially required for a healthy balanced diet. It is a source of fatty acids that the body cannot produce on its own. Vitamins like A, D, and K are fat-soluble, which means they require fat for dissolution.


Majorly all types of fats are high on energy & calories, inhere we will discuss the main types of fat, that are- Saturated and unsaturated fat.


Saturated and unsaturated fat:


Get a good grip on information about the two, as we will be discussing the two separately in the following. In addition to the basic understanding, tips to decreases and increases the saturated and unsaturated fat (respectively) in your diet are shared below.


  • Saturated fat:

Are saturated fats good or bad? Well, saturated fats and trans fats are considered as harmful fats. As they increase the risk of heart diseases, stroke, and elevates your LDL (bad) cholesterol levels. According to Move, saturated fats tend to be solid at room temperature, but they are also found in liquid tropical oils, such as palm and coconut.


  • Unsaturated fat:

As promised- sequence wise discussion of saturated and unsaturated fat, next comes unsaturated fat. This is a type of fat that is liquid at room temperature and are considered as “Good” fat. The fat improves (good) HDL cholesterol as well as your heart health. There are two types of unsaturated fats: Monounsaturated and polyunsaturated fats.

Both monounsaturated and polyunsaturated fats are considered healthy fats because they are good for heart, cholesterol, and overall health.


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Tips for decreasing and increasing the saturated and unsaturated fat (respectively) in your diet


Starting with decreasing saturated fats in your diet:


  • Be sure to read food labels to avoid saturated fats and hydrogenated/ partially hydrogenated oils.
  • Limit fried foods and products.
  • Avoid junk food.


Then, move to increase healthy fat in your diet.
  • Prepare food with olive oil.
  • Have plan snacks of nuts or olives.
  • Include more avocados.
  • Avoid commercial dressings and dress your salads by yourself.


Hoping your question and confusion related to saturated and unsaturated fat are now resolved. Prepare your diet with healthy fat and try avoiding unhealthy fats. Make a healthy choose Stay healthy and fit.


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