Oils and fats are necessary to keep your skin supple, your hair shiny and to help you process certain vitamins such as A and D, but too much of a good thing can quickly go bad. A diet high in unhealthy fats can lead to obesity and all of the health complications that come with it. But, you can be thin, athletic and counting calories and still get into trouble by taking in the wrong kinds of fats, because they can raise your cholesterol levels.
Trans fats are the worst type of fat you can consume. While they occur naturally in trace amounts in whole milk dairy products, beef and lamb, the most common trans fats are artificially produced. Developed to improve flavor and texture and to increase the shelf life of mass-produced breads, baked goods and snack foods, trans fats are found on food labels as "partially hydrogenated oils."
Trans fats raise the level of low-density lipoproteins, or LDLs, in your bloodstream, creating little fat globules. High-density lipoproteins, or HDLs, sweep up these globs, but since trans fats also lower your level of HDLs, they can quickly become outmatched. A high level of LDLs in your bloodstream can clog your arteries and force your heart to work harder to maintain blood flow, which can lead to high blood pressure. High blood pressure puts you at risk for certain types of cancers as well as heart attack and stroke.
Saturated fats generally come from animal products and remain solid at room temperature. Too much saturated fat in your diet can raise your level of low-density lipoproteins, or LDLs. Just as with trans fats, this forms minuscule fat globules that can clog your bloodstream like slow drivers on the freeway. Too many traffic jams cause your heart to work harder, which raises your blood pressure, increasing your risk of heart attack, stroke and certain types of cancers.
Unsaturated fats come in two types. Monounsaturated fats are found in avocados, canola oil, nuts, olive oil and peanut oil. Eating these can help lower your cholesterol levels. Like all fats, they can be fairly high in calories, so keep that in mind and use them sparingly.
Polyunsaturated fats come in two forms, Omega-3 and Omega-6 fatty acids. Omega-3 fatty acids are found in fish, especially salmon and sardines. Omega-6 fatty acids are found in butter substitutes, but you have to watch out for trans fats in those. They are also found in nuts, sunflower seeds and in sesame, soybean and sunflower oils.
Unsaturated fats promote heart health. They lower the LDLs and raise the HDLs in your bloodstream, helping you avoid the risk of heart attack, stroke and some cancers.
Choose your oil based on how you intend to use it, because not all healthy oils can handle the same demands. Avocado oil, canola oil, safflower oil, pure olive oil (not extra virgin) and vegetable oil are all excellent for frying because they have high smoke points and neutral flavors. They can also be used for sauteing, but they don't add flavor to dressings or dips. Peanut oil has a high smoke point, at 450 F, but it also has a strong peanut flavor. Sesame oil is excellent for sauteing, but it has an even stronger taste, which is why it's used so often in Asian cuisine.
Extra virgin olive oil, or EVOO, flaxseed oil, peanut oil and sesame oil are all delicious and nutritious choices for salad dressings and dips because they offer heart-healthy unsaturated fats and a ton of flavor. Coconut oil is a healthier choice than butter, shortening or lard for baking, but should not be used to fry or saute foods.
Chandler, Brynne. "What Are the Dangers of Eating Food With Large Amount of Fats & Oils?" Healthy Eating | SF Gate, http://healthyeating.sfgate.com/dangers-eating-food-large-amount-fats-oils-6693.html. 06 December 2018.