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Food to avoid to lower levels of saturated fat, trans fat in diet

I frequently get questions from readers about dietary fats as there is a lot of confusion surrounding why some fats are bad and some good, plus why fat can increase the cholesterol in your bloodstream.

Let me begin by saying that using the terms “bad” or “good” fat must be viewed in context. All dietary fat contains a whopping 9kcal (or calories) per gram, as compared to only 4kcal per gram for carbohydrates and protein. So, all dietary fat, whether labeled bad or good, is calorically dense, and eating too much of it can make you fat.

Here’s what you need to know about the different types of fats.

Why you should avoid saturated fats 

Saturated fat is bad, and the key to why is found in its biochemical structure. When fat is saturated, it means all the carbon binding sites are filled (saturated) with hydrogen. This structure causes saturated fat to elevate cholesterol in the bloodstream. To understand the connection, you must first understand that because cholesterol is used to produce several helpful items in the body (hormones, enzymes, Vitamin D, bile, etc.), the liver produces what you need.