Fats - good or bad?

Abnormal cholesterol levels are known to be associated with heart disease and kidney disease. Studies suggest that people with high total cholesterol and reduce HDL (“good”) cholesterol are more likely to have a reduced glomerular filtration rate (GFR), which is linked to chronic kidney disease. However, you cannot simply go on a totally fat-free diet as fat is an essential nutrient in the human body. It functions to cushion delicate internal organs, absorb fat-soluble vitamins, and insulate the body to keep one warm.

 

Know your fats!

  Mono- and poly-unsaturated fats

Lowers LDL cholesterol and triglyceride

Beneficial to heart health in a moderate amount

Saturated fats

Raises LDL cholesterol

Increases risk of cardiovascular disease

Trans fats

Raises LDL cholesterol

Increases risk of cardiovascular disease

 

Include good fats for a heart healthy diet!

Use healthier cooking oil in moderation
eg. olive oil, canola oil, corn oil, soybean oil, sunflower oil

Take a handful of nuts or seeds daily
eg. walnuts, macadamias, flax seeds, chia seeds, pumpkin, seeds

Include deep sea oily fish in your meals twice a week
eg. mackerel (tenggiri batang, tenggiri papan), salmon, tuna