Which Fatty Foods to Avoid for a Healthier Heart & Waistline

livewell
December 12, 2024
Noah Bennett

Introduction

Modern lifestyle has changed habits of the past. The swift-pacing fast and junk food trend has become a concern for several. Being a part of both developed and developing sides, fatty foods are raising health-related risks including an increase in obesity patients. Concerning this, healthcare organizations are putting in efforts to list out the fatty foods to avoid for everyone.

Despite the problems caused by fats on our health, not all fats are unhealthy. In reality, some fats are essential for maintaining important body functions. Therefore, the only thing to consider for a healthy life is knowing which fatty foods to consume and which to avoid. Read along to learn more about fatty foods.

A Detailed Overview of the Types of Fats

Before knowing about the harms of fatty foods on the body, it is necessary to get information about the types of fats. They have different impacts on the human body due to the length of acid chains and other specifics. There are three primary types of fats found in food:

Saturated Fats

These are present in animal foods, such as red meat, dairy products (milk, cream, butter, etc.), and egg yolk. Furthermore, some plant oils, including coconut oil and palm oil, also contain saturated fats, but in excessive amounts. Also known as unhealthy fats, these harm the body by increasing LDL (low-density lipoprotein), commonly referred to as bad cholesterol. Therefore, natural or artificial products with high saturated fats are a big no.

Diets containing high saturated fats are the fatty foods to avoid for better health. If not, they can increase the risks of atherosclerosis (hardening of the arteries) and heart disease.

Unsaturated Fats

Also known as essential fats, they play a vital role in various body functions. A healthy amount of these fats is necessary in a regular diet. Unsaturated fats are present in many plant foods such as avocados, nuts, olive oil, etc. Moreover, they are also found in some animal foods (fish, beef, and eggs). They lower LDL/bad cholesterol and increase HDL (high-density lipoproteins) aka good cholesterol, hence improving cardiovascular health. These are two types of unsaturated fats:

Monounsaturated fats are present in olive oil, nuts, avocados, and other healthy heart foods.
Polyunsaturated fats are available in foods, such as oily fish, flaxseed, and walnuts.

Trans Fats

Trans fats produce severe impacts on heart function and other body organs, making them the worst of all fats. They are present in minimal amounts naturally and usually form through an artificial process known as hydrogenation. Hydrogenated fats are present in margarine and other processed foods. Products with high amounts of these fats are the fatty foods to avoid. Eating these foods regularly increases bad cholesterol, which can lead to obesity, heart disease, and other medical conditions.

Foods to Avoid for Belly Fat

The above details about various types of fats elaborate that not all fats are bad for health. Some fats are, in fact, beneficial and necessary for cardiovascular and other body systems. Therefore, it is mandatory to know about the fatty foods to avoid for a healthy heart, mind, and body. These include:

Processed Meats

Hot dogs, deli meat, ham, and sausages are famous processed meats. These have a higher shelf life and better taste due to various processes (smoking, or adding salt, preservatives, etc.). However, processed meat is high in saturated fats, sodium, and harmful preservatives. Due to the inclusion of these substances, it can lead to heart disease, high blood pressure, and colorectal cancer. They are more harmful than natural red meats due to their cooking process.

The best option for consuming similar products is lean white meat (skinless chicken or fish). Many legumes and cereals also contain high amounts of protein and are also good foods for weight loss.

Full-Fat Dairy

Milk, cheese, butter, and other dairy products are high in saturated fats that increase bad cholesterol and fall among the fatty foods to avoid. Consequently, these products may cause heart disease and weight gain. There are alternatives available in the market for these products. For example, low-fat or skim (fat-free) milk, yogurt, and cheese are lower in saturated fats and high in calcium and vitamin D. Soy milk and almond milk are ideal substitutes for individuals with lactose intolerance and others looking for foods for weight loss.

Harmful Plant Fats

Most plants contain healthy fats that support heart health and are considered to reduce belly fat foods. However, some plants have high amounts of saturated fats, similar to most animal fats. The two primary examples are coconut oil and palm oil. Consuming these can increase bad cholesterol and may deteriorate the situation for those facing heart and obesity issues.

You can replace these plant fats with healthy heart foods, such as avocado, sesame oil, sunflower oils, nuts, etc. They contain healthy fats (mono and polyunsaturated fats) and negligible amounts of saturated fats.

Margarine

Margarine is a spread, originally marketed as a healthy alternative to butter.. However, later studies proved them harmful due to higher levels of trans fats. Many processed and cheap varieties still contain this issue and must be avoided. For alternatives, you can use peanut butter, olive oil, or other healthier options (mayonnaise or chicken spread) on bread. These natural oils are free from trans fats and contain unsaturated fats as a diet for heart health.

Fast Food

Modern lifestyle favors fast food products as they are readily available and are easy to consume. However, they have several health complications due to unhealthy fats.

Fast foods are one of several fatty foods to avoid due to their high-calorie ingredients and low nutritional value. You can replace them in your diet with heart-healthy foods, such as whole grain buns with vegetables and grilled chicken.

Conclusion

Fats have multiple categories and are a part of the food we consume every day. There are various types of fats that are good and essential, while others may cause health issues. Eating too much saturated and trans fats can enhance the chances of chronic conditions (heart diseases, diabetes, etc.) and obesity. Therefore, it is necessary to avoid them and replace them with foods that promote weight loss. Processed meat, full-fat dairy products, and fast food are the common fatty foods to avoid for good health.

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What are the worst types of fats for health?

Trans fats are the most harmful to the body. Natural foods generally contain a negligible amount of these fats and their primary source is hydrogenated vegetable oils. They increase (LDL)/bad cholesterol and reduce (HDL)/good cholesterol.

What is a good diet for heart health?

Foods with more saturated and trans fats are harmful to the heart as they cause plaque in arteries. On the contrary, unsaturated fats are a good diet for heart health. Vegetable oils (avocado, olive oil, nuts, etc.) are an excellent source of unsaturated fats and help maintain HDL/good cholesterol.

What are the best alternatives for processed meats?

For a healthy heart and waistline, you should replace processed and red meat with skinless chicken, fish, and legumes.