![food high in fats](https://images.medicinenet.com/images/Article/main_image/man-beer-belly-fat-overweight-obesity-lazy-junk-food-diet.jpg?output-quality=75)
Saturated fats and trans fats are harmful nutrients that people acquire from their diet. Excessive intake of these fats leads to high cholesterol levels in the body. An increase in bad cholesterol levels in the body leads to serious health issues, such as obesity, diabetes, cardiovascular diseases, and stroke.
It is important to identify foods that are high in fat and consume it in fewer quantities or avoid them altogether by replacing them with healthier food options.
10 high-fat foods to avoid
Foods that contain saturated fats and trans fats, which harm the body, include:
- Fried foods
- Fried chicken
- Chips
- French fries
- Fast foods
- Burgers
- Full-fat dairy products
- Butter
- Full fat cheese
- Fat yogurt
- Heavy cream
- Full fat milk
- Sour cream
- Ice cream
- Poultry skin
- Red meat
- Lamb's ribs
- Fatty meat
- Ground beef
- Processed meats
- Sausages
- Salted pork
- Bacon
- Lean turkey
- Desserts
- Muffins
- Pastries
- Pies
- Puddings
- Chocolates
- Cakes
- Hydrogenated oils
- Margarine
- Shortening
- Lard
- Tallow
- Salad dressing
- Oils
- Coconut oil and cream
- Palm oil
What are the benefits of fat?
Fats, also called fatty acids or lipids, are macronutrients that provide energy to the body.
While the body can produce some amount of fats, carbs, and proteins, a standard diet contains essential fatty acids, omega-3, and omega-6 fatty acids, which are converted into fat and stored in fat tissue, called adipose tissue, in the body.
The benefits of fat include:
- Helps absorb and digest fat-soluble nutrients,
- Produces hormones,
- Stores energy
- Provides thermal insulation,
- Insulates organs from external shock,
- Promotes healthy functions of cells, and
- Maintain good skin and hair health.
What are the different types of fats?
There are four major types of fats.
- Monounsaturated fats:
- Monounsaturated fats are healthy fats that are beneficial to the heart and reduce bad cholesterol or the low-density lipoprotein (LDL) levels in the body.
- These fats have a single bond structure and are found in foods, such as:
- Nuts
- Cashews
- Almonds
- Pecans
- Peanuts
- Peanut butter
- Whole milk products
- Avocado
- Oils
- Safflower oil
- Olive oil
- Canola oil
- Peanut oil
- Nuts
- Polyunsaturated fats:
- Polyunsaturated fats reduce bad cholesterol or low-density lipoprotein (LDL) levels in the body just like monounsaturated fats, which reduces the risk of heart diseases and stroke. These fats have a double bond structure.
- Omega-3 and omega-6 fatty acids are polyunsaturated fats, which are known to improve heart health. Because these fats cannot be produced by the body, they must be included in a balanced diet. Therefore, they are considered essential fatty acids.
- Foods rich in these essential fatty acids include
- Eggs
- Tofu
- Oily fish
- Salmon
- Tuna
- Sardines
- Mackerel
- Nuts and seeds
- Walnuts
- Peanuts
- Chia seeds
- Flaxseeds
- Sunflower seeds
- Peanut butter
- Oils
- Flaxseed oil
- Canola oil
- Saturated fats:
- Saturated fats are considered harmful because they can raise cholesterol levels and increase the risk of heart disease. This is one of the fats that should be kept to a minimum in the diet.
- Saturated fats are found in animal products and vegetable oils that are solid at room temperature. Examples include lard, cheese, beef fat, margarine, butter, cream, etc.
- Trans fats:
- Trans fats are formed during the process of hydrogenation of oils, which is a process where liquid oil is converted into solid fat. Using the same oil constantly to make fried foods generates trans fats.
- Trans fat, like saturated fat, can raise blood cholesterol levels. It is more dangerous than saturated fat, and for a heart-healthy diet, people should eat as little trans fats as possible by avoiding items containing them.
The American Diabetes Association recommends consuming more dietary monounsaturated and polyunsaturated fats than saturated or trans fats. The recommendations suggest a diet that has only five to six percent of the daily calorie intake from saturated fat.
People must limit their consumption of foods and snacks that contain saturated and trans fats while consuming a balanced diet that contains unsaturated fats.
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowHealth Solutions From Our Sponsors
The University of California. Guidelines for a Low Cholesterol, Low Saturated Fat Diet. https://www.ucsfhealth.org/education/guidelines-for-a-low-cholesterol-low-saturated-fat-diet
Texas Heart Institute. 14 Simple Ways to Reduce Saturated Fat. https://www.texasheart.org/heart-health/heart-information-center/topics/14-simple-ways-to-reduce-saturated-fat/
Top What Are High-Fat Foods to Avoid Related Articles
12 Things That Make You Gain Belly Fat
Here is a breakdown of the foods and drinks you might not even realize are causing you to gain unwanted belly fat.Are Bananas Fattening for You?
Bananas are one of the widely available fruits in the world. These nutrient-rich fruits are easy to have on the go and provide instant energy. Because of their sweet taste and creamy texture, they are one of the favorite ingredients in several dishes, such as cakes, breads, and puddings. They have various antioxidants, minerals, vitamins, and other nutrients.Belly Fat Foods Quiz
Is belly fat deadly? What kinds of foods are good and bad for belly fat? Take this quiz to learn about belly fat, how it can be dangerous, and what you can do about it.Diet & Weight Loss: Reasons You're Not Losing Belly Fat
If you're trying to lose belly fat but can't, there's probably a reason.Fat & Fats Quiz
Take this online Fat & Fats Quiz to learn if you really are what you eat!Fat-Fighting Foods
Learn about fat-fighting foods such as grapefruit, hot peppers, vinegar, and more. Discover the benefits along with surprising facts about how they may fight fat.Fattening Summer Foods
Summertime living may be easy, but if you're not careful, summer's fattening foods can really pack on the pounds. Discover the summer foods to avoid for weight loss.Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that help decrease one's cholesterol and triglyceride levels as well as reduce the risk of coronary artery disease. Omega-3s are found in salmon, sardines, walnuts, and canola oil. These fats may help reduce the risk of ventricular fibrillation and sudden cardiac death.Omega-3 Fatty Acids
What does research say are the best omega 3 supplements? What are the benefits of omega 3 fatty acids? Learn how Omega 3 rich foods like fish oil, salmon, walnuts, & more can boost brain power, save you from joint pain, ease depression and create a healthier you.phendimetrazine
Phendimetrazine is a medication used for short-term treatment of exogenous obesity as part of a weight loss regimen that includes caloric restriction, exercise, and behavioral modification. Do not use phendimetrazine in pregnant or breastfeeding women. Common side effects of phendimetrazine include high blood pressure in the lungs (primary pulmonary hypertension), regurgitant cardiac valvular disease, palpitations, rapid heart rate (tachycardia), reduced blood flow to any of the organs (ischemic events), weakening and thinning of heart muscle (dilated cardiomyopathy), hypertension, flushing, excessive sweating (diaphoresis), dry mouth (xerostomia), nausea, stomach pain, constipation, diarrhea, urinary frequency, painful urination (dysuria), and others.