What are the different types of Dietary Fats in the Food we eat?
Saturated fats are found mainly in foods of animal origin. Two vegetable oils, coconut and palm oil, are also high in saturated fat. It is the saturated fats that increase ‘bad’ (LDL) Cholesterol in the blood and cause narrowing and blockage of arteries. Examples: Milk, butter, meat, palm oil, coconut oil, vegetable ghee. Polyunsaturated fats occur in the oils of seeds and grains. Polyunsaturated fats are good for our heart as they decrease ‘bad’ (LDL) Cholesterol, but at very high levels they may also reduce the level of ‘good’ (HDL) Cholesterol. Therefore, they should be eaten in moderation. Examples: Corn oil, Sunflower oil, safflower oil, Soya bean oil. Monounsaturated fats are mainly found in plants. Monounsaturated fats are also good for our heart as they decrease ‘bad’ (LDL) Cholesterol and increase ‘good’ (HDL) Cholesterol. However, they should be eaten in moderation. Examples: Olive oil, Canola oil, almonds, cashew nuts, peanuts, pistachio nuts. Omega 3 fatty acids are a type
