What You MUST Know About The Different Types of Fats

In the October 2015 edition of The CORRECTIVE CHIROPRACTIC Update, we boldly stated that FAT IS NOT YOUR ENEMY. (If you have not read it, subscribe at www.correctivechiro.my/updates and we will email it to you)

 Today’s blog post will expand on the written article and discuss the different types of fat in more detail.


  • GOOD for us
  • Lowers unhealthy LDL cholesterol levels; maintains healthy HDL cholesterol levels
  • Foods rich in monounsaturated fats : olive oil, sunflower oil, sesame oil, almonds, cashews, peanuts, sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts, avocado, olives



  • ESSENTIAL for us (our body doesn’t produce them but we need them)
  • Reduces unhealthy LDL cholesterol levels; raises healthy HDL cholesterol levels
  • Helps to lower triglycerides
  • Two main types: omega-3 and omega-6 fatty acids
  • Good sources of omega-3 : salmon, mackerel, anchovies, sardines, herring, flaxseeds, walnuts, canola oil
  • Foods that contain omega-6 : safflower oil, soybean oil, sunflower oil, walnut oil, corn oil



  • Previously thought to be bad for us, but now we know that we actually NEED them
  • Should not be avoided, but due to some differences in opinions – probably best not to over-consume
  • Increases healthy HDL cholesterol levels
  • Also increases LDL cholesterol levels – BUT scientists have discovered that saturated fats intake raises only the large LDL particles which seem to be harmless. On the other hand, carbohydrate intake seems to increase the small LDL particles that now appear linked to heart disease.
  • Common sources of saturated fat : red meat, whole milk, dairy foods, butter, cheese, coconut oil



  • Outright BAD
  • NO health benefits whatsoever
  • Lowers healthy HDL cholesterol levels and increases unhealthy LDL cholesterol levels
  • A byproduct of hydrogenation and exposure of healthy fats to high heat
  • Easily found in : margarine, commercial cookies and pastries, fast food


Stay tuned for our next blog post. We will be writing about the real culprits – the BAD CARBS.

If you have not subscribed to The CORRECTIVE CHIROPRACTIC Update, please do so at www.correctivechiro.my/updates

Ricky Lau

Principal Doctor of Chiropractic at Corrective Chiropractic, Kota Kemuning

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