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  • Writer's pictureZach L

A Guide to Good Fats vs. Bad Fats

Updated: Jan 25

How to Win the Battle Against Your High Cholesterol


Chiropractors in Singapore are more than back crackers. In addition to providing a solution for back pain and neck pain, we also advise on general health and nutrition to help you lower your cholesterol.
Chiropractors in Singapore are more than back crackers. In addition to providing a solution for back pain and neck pain, we also advise on general health and nutrition to help you lower your cholesterol.


Have you ever wondered why fats are considered a double-edged sword when it comes to your health? As a chiropractor and wellness expert - and a fan of Marvel Movies - I'm here to shed light (a beacon of hope, if you will) on the fascinating yet dangerous world of fats.


The paragraphs below are intended to explore and educate you on the intricate battle between the good fats that exist to save you and your arteries, from the evil fats (saturated fats) and their relentless attempt to clog your arteries and stop your fervent heart from beating and living.


So join me as we declare war on this epic battle that rages daily, from your grocery store to the inner-dimensions of your circulatory system.



The Skinny on Fats


Let's start by dispelling a common myth: not all fats are created equal. In fact, your body needs certain fats to thrive. The key lies in distinguishing between the heroes (good fats) and the villains (bad fats). When it comes to good fats versus bad fats, your intuition is likely correct. Yes, the unfortunate truth is that the fried food we love are not ideal for our health. However, if we eat smart, there is a way to minimize the damage. The answer is not entirely in reduction of the fried foods we love, but more of a re-allocation.



LDLs, HDLs, and Triglycerides: The Cholesterol Chronicles




To understand the difference between good and bad fats, we need to delve into the realm of cholesterol. Low-Density Lipoproteins (LDLs) and High-Density Lipoproteins (HDLs) are the protagonists and antagonists in this action/adventure thriller. LDLs, often labeled as the "bad cholesterol," are The Legion of Doom, contributing to the buildup of plaque in your arteries, disrupting laminar flow which leads to hearty attack and stroke. On the flip side, HDLs act as the unsung heroes, swooping in to remove excess cholesterol and keep your arteries clear and free of distress.



Triglycerides, another player in this drama, are questionable characters. These fats circulate in your bloodstream, congregating and plotting against you. While triglycerides are necessary for energy, elevated triglyceride levels can also contribute to heart disease. Their activity must be closely monitored. If you are over the age of 50, regular blood work is the key to detecting their conspiracies before they can take action agains you.



Good Fats – The Fats that Wear a Cape and Save the Girl's Life



Now, let's meet the good fats – the unsung heroes of your body's operation. Monounsaturated fats, found in olive oil, avocados, and nuts, are like the smooth operators, promoting heart health and reducing bad cholesterol. Polyunsaturated fats, present in fatty fish, flaxseeds, and walnuts, play a crucial role in brain function and overall well-being.



Bad Fats – The Villian's that Wear a Mask and Hijack Your Arteries



On the other side of the spectrum, we have the bad fats, namely saturated fats and trans fats. Saturated fats, often lurking in red meat, full-fat dairy products like butter, milk and cheeses, and tropical oils, can elevate LDL cholesterol levels, contributing to arterial plaque. Trans fats, found in many processed foods, are the ultimate villains, the worst of the worst. Trans fats not only increasing bad cholesterol (making the bad even worse), but also decreasing good cholesterol – a total onslaught and ambush for your arteries.



How to Strike Back with a 1:1 Ratio of Good Fats to Bad Fats



Bad fats contribute cholesterol to your arteries causing blockage. Good fats (HDLs) remove fats from your arteries.
Bad fats contribute cholesterol to your arteries causing blockage. Good fats (HDLs) remove fats from your arteries.



Achieving harmony in your diet and the universe is about maintaining a balance between good fats and bad fats. The ideal ratio is a 1:1 relationship between healthy and unhealthy fats. This equilibrium ensures that your body receives the essential nutrients while avoiding the detrimental effects of excessive bad fats.


I don't like math either, so to dumb the the 1:1 ratio, think of it this way. If you have eggs and bacon for breakfast (obvious bad fats) eat tuna fish with avocado for lunch. It's that simple. The list below breaks it down even further.



Food for Thought – Examples of Good and Bad Fats



Feast on this:


1. Avocado Delight: Packed with monounsaturated fats, avocados are a delicious way to support heart health.


2. Omega-3 Bonanza: Fatty fish like salmon and mackerel are rich in polyunsaturated fats, promoting brain function and cardiovascular well-being.


3. Nuts and Seeds Symphony: Almonds, chia seeds, and flaxseeds offer a crunchy dose of healthy fats, perfect for snacking.



Avocado is a great source of healthy Omega 3 fats that do not cause cholesterol build up.
Avocado is a great source of healthy Omega 3 fats.


Ban the Bad Fats:


1. Beware of Transgressions: Processed snacks, margarine, and many fried fast foods often contain trans fats – steer clear!


2. Saturated Showdown: While red meat and full-fat dairy can be enjoyed in moderation, excessive consumption may tip the scales towards unhealthy fat intake.


3. Fried Fare Fiasco: French fries, onion rings, and other deep-fried delights may taste heavenly, but their saturated and trans fat content can wreak havoc on your arteries.



Balancing Act – The Good MUST Prevail



Maintaining a 1:1 ratio of good to bad fats is pivotal for overall health. The benefits include improved cardiovascular function, better brain health, and enhanced energy levels. Striking this balance is like orchestrating the perfect army of heroes within the body so that they can jump to action at a moment's notice. Each nutrients has it's role. This is how you win the battle and maintain optimal health.



In conclusion, understanding the difference between good and bad fats empowers you to make informed choices for your health. As a chiropractor and wellness advocate (and secret super here), my mission is to guide you on the path to optimal well-being. So, the next time you reach for a snack or plan a meal, keep the 1:1 ratio in mind, and let your body revel in the heroism of good fats, banishing the villains that threaten your health.






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