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Is there a Difference between Healthy and Unhealthy Dietary Fat?

Some people are nervous about adding fat into their diet, because they assume that any type of fat is bad for their health. But, there are many ways that dietary fat can be beneficial for your health, and a moderate amount should be included in your meal plan. The most important factor is to make sure that you are getting the right types of fat in your diet, because there are big differences in the way healthy and unhealthy fats impact your overall health and wellness.

Saturated Fat vs. Unsaturated Fat

Most people know that saturated fat is known as the “bad” fat and unsaturated fat is known as the “good” fat. Do you know how to tell the difference between these types of fats? Saturated fat usually comes from animal products such as meat and dairy, while unsaturated fat is usually plant derived. But, just because the fat comes from a plant source, doesn’t mean that it is good for your health.

Certain types of plant seeds are used to create oil, such as corn, peanut, safflower, and sunflower. These plant seeds are high in certain polyunsaturated fatty acids (PUFAs) which cause an inflammatory response when they are consumed. When inflammation is present in the body, it can lead to serious health problems such as heart disease, cancer, diabetes, and more.

Omega 3’s and Omega 6’s

Two common types of PUFAs are omega-3 and omega-6 essential fatty acids. Both of these are needed for the body to optimally function, but you need to have the right balance of the two in order to achieve optimal health. The inflammatory response comes from the fats that are high in omega 6. At the same time, it has been found that not enough omega 3 essential fatty acids can increase the risk for certain types of cancer.

To improve your diet and prevent cancer, it is best to minimize animal fats that are high in omega 6’s and choose healthy plant fats instead. Focus on quality and a reasonable quantity of healthy fats, and you can reduce your risk of cancer and improve overall health. Good choices include coconut oil and olive oil, but you need to make sure they are extra virgin and cold-pressed.

Do you want to prepare more meals with healthy fats derived from plants? Check out the Unravel the Mystery Recipe Book which includes a number of recipes that make it easier to include these beneficial fats in your diet. Also, you will find it helpful to read Unravel the Mystery, by Ann Malkmus, which teaches more about the ways your lifestyle habits will impact your risk of cancer.


  1. Connie Gesser April 28, 2017

    I agree that chronic inflammation is harmful to the body. I’ve been taking lots of serrepeptase lately to help reduce swelling in my knee. I think it is helping my body in other areas also.

    I use fish oil as a source of Omega 3. Reducing inflammation can be an important factor in promoting good health. This is a good article to encourage avoiding inflammatory foods.

  2. Esta Schrock May 6, 2017

    Should I stop eating bread (home made, King Arthur flour) since I have arthritis?

    • Melody Hord May 9, 2017

      You could always try a gluten-free flour to see if you feel a difference.

  3. Angela Solomon May 24, 2017

    Great blog on helping determine good fats and bad fats. Thank you for the information.

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