The requirement and benefits of fats depend on the metabolic needs of individual

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GOOD, BAD AND HEALTHY FATS, Most discussed and researched nutrient.

Fat has a bad reputation in people’s mind because of its deposition make obese, losing the natural shape and increases risks of getting various lifestyle diseases.

It also turns a Scary word for people who are suffering from Lifestyle diseases like diabetes, heart disease, fatty liver, cholesterol and joint problems. Still, it is vital to take fat for healthy metabolism and Wellness. The body can’t manage to survive without fat intake. Fat intake is essential for our body it is required for various important functions.


  1. Transmission of nerve impulses,
  2. Growth and development of children,
  3. Cognitive brain functions,  
  4. Skin health and glow, 
  5. Hormone production, 
  6. Strength of bones, 
  7. Muscles growth, 
  8. The smoothness of joints,
  9. Hairs follicles,
  10. Part of the cell membrane, 
  11. Production of bile,
  12. Transportation of elements,
  13. Synthesis of vitamins,
  14. Liver functions,
  15. Emergency energy storage,
  16. Stamina and power,
  17. Repair and maintenance,
  18. Immunity and recovery,
  19. and many more…

Withdrawing all fats from your diet will not help you, it can cause various potential issues and lower your quality of life. All you need to know the quality and quantity of fat intake by which you can manage the healthful benefits of these micronutrients.

You also have to make some essential Lifestyle changes which will be helpful in fat absorption and utilisation in your body because good fat is not responsible for health conditions but bad fat intake combined with poor Lifestyle choices is the main cause behind all health issues.


There are many standards used for classifying fats into good fat and bad fat but some common are 

  • Natural and Synthetic, 
  • Cold-pressed and Hot-pressed,
  • Organic and Processed,
  • Saturated and Unsaturated, 
  • Liquid or Solid at room temperature,
  • Plant-based and Animal-based,
  • Long-chain or Short-chain fatty acids, 
  • Essential and Non-essential fatty acids. 

 All these methods generally used for calculating or dividing fats into good or bad cannot be considered a full-proof separation of healthy and unhealthy fats. Benefits of different fat vary according to age, metabolism, type of body, active or sedentary lifestyle and health conditions. 

For example, coconut oil is very beneficial for a person who is between 18 to 40 years and also have a very active lifestyle, doing heavy strength exercises 3 or 4 days a week, on the other hand, it is very harmful to a person who is suffering from cholesterol, hypertension or any existing cardiac health issues and living a sedentary life.

Check your BMI

Here we are not for research on the different type of fats but we are here discussing healthy fats, so our main focus is on health and which is subjected to change degree person to person. So it needed a full personalised case study by experts or doctors to decide or prescribe for a person.

For general recognition, we can divide fats into 3 categories

1. Always avoid

Trans Fats

  • Hydrogenated oils,
  • Processed or Industrial made,
  • Genetically modified sources.

Also, avoid

  • Deep-fried fast foods
  • Margarine, Synthetic butter
  • Cookies, cakes, pastries, icecreams
  • Processed packed chips, corns, microwave popcorn.

In simple words, you have to avoid all versions of oils that are chemically treated and heated during processing. Hydrogenation of oil causes the formation of trans fatty acids while heating oxidised oils and produce free radicles. Intake of trans fats increases the level of LDL and reduces good cholesterol HDL, this change is worst for our cardiac health. Trans fats also responsible for increasing inflammations which is again hazardous for health. Combinedly Trans fats are linked to cardiac disease, stroke and other chronic health issues. They also cause insulin resistance and developing type 2 diabetes. 

Heated or oxidised oils contain free radicles which are very harmful to our body, can cause inflammation, degeneration, ageing and even cancers. So you have to avoid these kinds of fats even very low amounts can be dangerous if you have some pre-existing diseases, a high level of stress or a sedentary lifestyle.

Various chemicals used in the processing of oils like hexane can cause skin irritation, inflammation, dizziness, nausea, liver problems and even can affect the nervous system if taken regularly in high amounts.

Genetically modified for increasing production and high yield sources like corn and soy oils are also not considered healthy choices for daily or frequent use. 

Read our article “CHOLESTEROL”

2. Limited or controlled uses

 Saturated fats 

Saturated fats also have a bad reputation causing blockage or increasing level of LDL and inflammations but limited daily of good quality saturated fats are very beneficial for health. The intake of saturated fats should be limited to 10 to 15 per cent of total daily calories but should be avoided by persons having pre-existing diseases. Saturated fats are more advantageous for a physically active person, athletes, active children, sportspersons and bodybuilders. Healthy sources of saturated fats are

  • Meat,
  • Milk (organic),
  • Ghee,
  • Yoghurt,
  • Paneer,
  • other Dairy products,
  • whole eggs,
  • Butter,
  • Dark chocolate,
  • Coconut oil.

3. Good or healthy fats

Monounsaturated and Polyunsaturated fats

These are considered healthy, they lower the level of LDL and increase the level of HDL, which finally reduces the risk of coronary heart disease, inflammations, fatty liver and other health issues. Polyunsaturated fats are essential fatty acids, we need their intake in food because the body can not make them. Some type of polyunsaturated fats are very healthy like Omega 3 fatty acids, they decrease inflammation, blood pressure, ageing, depression, anxiety, autoimmune problems and cancer risk. Also improves the quality of sleep, mental health, vision and liver health.

Good and healthy sources of these fats are

  • Walnut, Almonds, peanuts
  • Avocado,
  • Olive oil,
  • Peanut butter, Almonds butter
  • Fish oil, 
  • Flex seed, chia seeds.

Remember Omega 6 fatty acids

Some fat sources may contain Omega 6 fatty acids with Omega 3 fatty acids may be harmful if taken in high amounts or processed form.

  • Sunflower oil,
  • Safflower oil,
  • Corn oil,
  • Soy oil,
  • Sesame oil,
  • walnuts, tofu etc.

All fats are loaded with high calories, so quantity is also important. We will discuss the quantity of fat intake for different age, metabolic needs and health conditions in upcoming article.

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