{"id":45344,"date":"2022-07-27T03:12:49","date_gmt":"2022-07-27T03:12:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45344"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"saturated-vs-unsaturated-fat","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/","title":{"rendered":"Saturated Vs Unsaturated Fat: Which One Is Healthier?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Which_Is_Healthier_Saturated_Or_Unsaturated_Fat\" >Which Is Healthier: Saturated Or Unsaturated Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Saturated_Fat_Products\" >Saturated Fat Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Unsaturated_Fat_Products\" >Unsaturated Fat Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#What_Is_The_Difference_Between_Saturated_And_Unsaturated_Fat\" >What Is The Difference Between Saturated And Unsaturated Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Why_Are_Unsaturated_Fats_Better\" >Why Are Unsaturated Fats Better?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Which_Fat_Is_Bad_Saturated_Vs_Unsaturated\" >Which Fat Is Bad Saturated Vs Unsaturated?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Which_Fat_Is_Bad_Trans_Fat_Vs_Saturated_Fat\" >Which Fat Is Bad Trans Fat Vs Saturated Fat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Saturated_Fats\" >Saturated Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Trans_Fats\" >Trans Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#How_Can_I_Choose_The_Right_Kind_Of_Fat\" >How Can I Choose The Right Kind Of Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When we hear the word fat we usually have associations with negative things like junk food or unnecessary weight gain. Some people stick to only low-fat diets and have no idea how essential fat is for a healthy functioning body. The point is that in real life we actually need fat to maintain good health and live longer.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">But here\u2019s where it gets interesting. There are different <a href=\"https:\/\/betterme.world\/articles\/subcutaneous-fat-vs-visceral-fat\/\">types of fat<\/a>, broadly speaking: saturated, unsaturated, and trans. Today we are going to delve into a battle between the first two main categories of fats: saturated vs unsaturated.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Is_Healthier_Saturated_Or_Unsaturated_Fat\"><\/span><b>Which Is Healthier: Saturated Or Unsaturated Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We all care about our health conditions and even if we <a href=\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\">consume<\/a> various fats we still may confuse healthy fats with unhealthy ones.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Heart Association (AHA) recommends that between 20% and 35% of your total daily calories should consist of fat (<\/span><a href=\"https:\/\/www.verywellhealth.com\/difference-between-saturated-fats-and-unsaturated-fats-697517#citation-7\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two major types of fat: saturated and unsaturated. Both of these can be part of a healthy diet in the right proportions.. However, one of them is generally healthier than the other.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you desire to know which is healthier &#8211; saturated or unsaturated fat you should start by comparing their fat structure:<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-80\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Structure<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Saturated Fat<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Unsaturated Fat<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTypes of bonds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tConsists of all single bonds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncludes one or more double bonds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRancidity\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLow\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHigh\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPhysical state at room temperature\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSolid (also Trans fats)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLiquid\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tShelf life\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLong-lasting. These fats do not spoil quickly\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tShort-lasting. These fats spoil quickly\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fat-free-butter\/\">Fat-Free Butter: What It Is And Why It\u2019s Good For You<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-44412 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Saturated_Fat_Products\"><\/span><b>Saturated Fat Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even though our body needs some saturated fat, the source where it comes from is also <a href=\"https:\/\/betterme.world\/articles\/are-almonds-fattening\/\">important<\/a>. Because there is a difference between consuming chicken with rice and chips with coca-cola. Both of these meals include saturated fats, however, the chips and soda are much less nutritious. Let\u2019s check out more examples of saturated fat products:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat red meat, like including beef, also poultry, and pork<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products including cheese, ice cream, butter, and milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain plant oils such as palm kernel or coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats including bologna, bacon, hot dogs, and sausages\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Packaged and processed snacks including chips, cookies, crackers, pastries<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are a couple of scientifically proven reasons of why food full of saturated fat is more harmful than unsaturated fat food:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you consume too much saturated fat, especially processed meats or packaged snacks, it can increase levels of low-density lipoprotein, or \u201cbad\u201d cholesterol. If the level of cholesterol in your body is high, that can increase the risk of a heart disease;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The health hazards of saturated fats, however, can depend on the type of food source they come from. For example, a National Institutes of Health study found that red and <\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/risk-red-meat\"><span style=\"font-weight: 400;\">processed meats can increase your risk of cardiovascular diseases<\/span><\/a><span style=\"font-weight: 400;\">, substituting for those with other foods including low fat dairy may\u00a0 decrease risk (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/risk-red-meat\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Unsaturated_Fat_Products\"><\/span><b>Unsaturated Fat Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we can see, unsaturated fat <a href=\"https:\/\/betterme.world\/articles\/best-nut-for-weight-loss\/\">products<\/a> have double bonds which break up the chain of hydrogen molecules by creating gaps. This is why they are called unsaturated.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unsaturated fats can help decrease Low Density Lipoproteins (LDL or bad cholesterol) and<\/span><\/p>\n<p><span style=\"font-weight: 400;\">increase High-Density Lipoprotein, or good cholesterol).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thanks to this quality they are more beneficial to your heart health. Unsaturated fats can help lower a person\u2019s levels of LDL cholesterol, build stronger cell membranes in the body, and reduce <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/248423.php\"><span style=\"font-weight: 400;\">inflammation<\/span><\/a><span style=\"font-weight: 400;\">, and. Some unsaturated fats that are called omega-3s might also help lower the risk of <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/info\/rheumatoid-arthritis\/\"><span style=\"font-weight: 400;\">rheumatoid arthritis<\/span><\/a><span style=\"font-weight: 400;\">, according to <\/span><a href=\"http:\/\/ard.bmj.com\/content\/73\/11\/1949.short\"><span style=\"font-weight: 400;\">a 2014 study<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/ard.bmj.com\/content\/73\/11\/1949.short\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find them in such products:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oily fish (mackerel, trout, salmon, anchovies, and herring)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts, seeds (cashews, walnuts, almonds, peanuts, and macadamia nuts)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable oils (sunflower oil, olive oil)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia and hemp seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oysters<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybeans\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ground flax and flaxseed oil<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-44408 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-1024x576.png\" alt=\"saturated vs unsaturated fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Difference_Between_Saturated_And_Unsaturated_Fat\"><\/span><strong>What Is The Difference Between Saturated And Unsaturated Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Every day we consume a decent amount of fat because our body needs it for energy, absorption of some vitamins and minerals, and many other functions. Moreover, fats help us build cell membranes, support muscle <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-weight-loss\/\">movement<\/a>, and nerve health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most fats we eat daily can be described as saturated and unsaturated fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are interested in the difference between saturated and unsaturated fats, here is the conclusion: Experts agree that for the most part, unsaturated fats are good for your body. <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\">U<\/a><\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\"><span style=\"font-weight: 400;\">nsaturated fats are beneficial to heart health<\/span><\/a><span style=\"font-weight: 400;\"> because they help maintain healthy cholesterol levels, which helps prevent conditions like heart disease and stroke (<\/span><a href=\"https:\/\/latourangelle.com\/blogs\/general\/differences-between-saturated-and-unsaturated-fats\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saturated fats, on the contrary, can increase Low Density of Lipoproteins (LDL or bad cholesterol). Other foods that contribute to increased bad cholesterol are foods rich in refined <a href=\"https:\/\/betterme.world\/articles\/does-cheese-make-you-fat\/\">carbohydrates<\/a>, such as white sugar, and flour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ergo, if you are consuming too many saturated fats you might have a higher risk of cardiovascular disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, it does not mean you must deprive yourself of certain foods all the time. It also doesn\u2019t mean you need to devour only fish and nuts. The bottom line is that you need to limit your saturated fat intake, but you don\u2019t need to avoid it altogether.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Heart Association recommends limiting your intake of saturated fat to less than 6 percent of your daily calories. That presupposes about 120 calories or about 13 grams per day on a 2000-calorie daily diet (<\/span><a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/prevention-and-treatment-of-high-cholesterol-hyperlipidemia\/the-skinny-on-fats\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating saturated fats in moderation will not only keep you energized but also <a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\">healthy<\/a> and productive. It is always beneficial to your health to replace saturated fats with unsaturated ones when you can. Here are some good examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of butter, use olive oil or another plant-based oil as your primary cooking fat. .<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can substitute chips with sunflower seeds or nuts. Be aware of the amount of seeds and nuts you take, because they are energy-dense.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-44398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207617-1024x576.png\" alt=\"saturated vs unsaturated fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207617.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207617-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207617.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207617-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207617.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Are_Unsaturated_Fats_Better\"><\/span><b>Why Are Unsaturated Fats Better?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As was mentioned above, unsaturated fats are usually liquid at room temperature, because they contain one or more double bonds and don\u2019t stack together as neatly. We can highlight two major types of unsaturated fats:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monounsaturated fats. This type of fat contains only one carbon-to-carbon double bond. Food that has a high level of monounsaturated fats is nuts, avocados, seeds, olive, peanut, and canola oil. Research shows that consumption of monounsaturated fats may help lower your risk for <\/span><a href=\"https:\/\/doi.org\/10.1093\/ajcn\/nqx004\"><span style=\"font-weight: 400;\">cardiovascular disease<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Polyunsaturated fats. This type of unsaturated fat contains two or more double bonds. They are vital to blood clotting, covering nerves, muscle movement, and building cell membranes. Polyunsaturated fats are divided into two types:<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omega-3 fatty acids are considered anti-inflammatory and may be beneficial for lowering blood pressure, reducing triglycerides, reducing risk of heart attack and stroke, and slowing the development of plaque in the arteries.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Products that are rich in Omega-3 fatty acids include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fatty fish, such as sardines, tuna, salmon, trout, mackerel, and herring<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ground flax and flaxseed oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">soybeans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">oysters<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sunflower seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">hemp seeds.<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omega-6 fatty acids help you regulate metabolism, stimulate skin and hair growth, and maintain the reproductive system. There is debate about their inflammatory role in the body. It is feared that excessive omega-6 intake may contribute to inflammation, which is associated with several chronic diseases.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Products that are rich in Omega-6 fatty acids are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">corn oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">soybean oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">canola oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sunflower oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">walnut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">safflower oil<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, in general, monounsaturated and polyunsaturated fats can help maintain healthy cholesterol levels, which may prevent heart conditions and other chronic diseases. That is why unsaturated fats are healthier than saturated ones.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/algal-oil\/\">Algal Oil: A Sustainable Source Of Brain-Healthy Omega-3 Fatty Acids<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-44397 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207588-1024x576.png\" alt=\"saturated vs unsaturated fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207588.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207588-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207588.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207588-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207588.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Fat_Is_Bad_Saturated_Vs_Unsaturated\"><\/span><strong>Which Fat Is Bad Saturated Vs Unsaturated?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When we compare saturated and unsaturated fats we can see the real differences in their impact on our bodies. Most saturated fats come from animal-based products, like ice cream, milk, butter; poultry, and red meat; with a small number of plant oils (coconut and palm oil). Yes, saturated fat has more disadvantages than advantages:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may increase the level of \u201cbad\u201d cholesterol which may increase a person\u2019s risk of a heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diets that contain a lot of saturated fats can contribute to obesity and the risk of <\/span><span style=\"font-weight: 400;\">cardiovascular disease (CVD)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nevertheless, recent research hasn\u2019t linked saturated fats and heart disease. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6451787\/\"><span style=\"font-weight: 400;\">A 2019 review<\/span><\/a><span style=\"font-weight: 400;\"> did not record any association between saturated fat intake and risk of heart disease. Trans fats, however, did increase the risk (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321655#dietary-fat-and-its-types\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is still recommended that we limit our saturated fat intake to no more than 6% of daily calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unsaturated fat is found in vegetable oil, nuts, fish, and avocados. It has more advantages than disadvantages:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may help to reduce the risk of cardiovascular disease and overall mortality<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It benefits blood clotting and muscle movement<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It gives them priority over saturated fats. But an excess of unsaturated fats might be harmful too.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best thing you can do to feel invigorated and maintain a healthy body is to consume these fats in balance. People love pizza, right? So, after pizza, you can have oatmeal pancakes for dessert, instead of chocolate bars. You will be happy because you enjoyed pizza and also for dessert you have got something healthy and nutritious. Remember two golden rules:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more unsaturated fat products than saturated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learn how to balance saturated and unsaturated fats. Most foods contain a combination of different fats in different proportions.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-44409 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Fat_Is_Bad_Trans_Fat_Vs_Saturated_Fat\"><\/span><strong>Which Fat Is Bad Trans Fat Vs Saturated Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Our body needs fat to work properly. Fat can be found in different food groups, like dairy, meat, and oils group foods. There are different kinds of fat. Some of them are beneficial to your heart health and some can cause trouble when you eat too much of them. However, some fats have little nutrition and can cause more harm even in a small amount.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now we are going to compare trans and saturated fat and you will find out that they have almost nothing in common. One of them can be helpful and the other one brings only harm.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Saturated_Fats\"><\/span><b>Saturated Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unfortunately, excess saturated fat can increase the risk of heart disease. Nonetheless, <\/span><span style=\"font-weight: 400;\">research published by the<\/span><i><span style=\"font-weight: 400;\"> Journal of the American College of Cardiology <\/span><\/i><span style=\"font-weight: 400;\">in 2015 showed that when a person cut out saturated fat from the diet and replaced it with refined carbohydrates, it brought no benefit (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26429077\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to stay healthy and decrease the risk of heart disease, you can replace saturated fat with mono- or polyunsaturated fats, or whole grains. For example, switch to low-fat milk and use olive oil instead of butter. Have oily fish instead of red meat once or twice a week. <\/span><span style=\"font-weight: 400;\">These mono and polyunsaturated fats may help reduce the risk for cardiovascular disease. Plus, they may lower cholesterol and triglycerides and reduce inflammation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-44380 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207572-1024x576.png\" alt=\"saturated vs unsaturated fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207572.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207572-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207572.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207572-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207572.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trans_Fats\"><\/span><b>Trans Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trans fats are considered to be partially hydrogenated vegetable oil or trans fatty acids. It makes them more harmful than saturated (<\/span><a href=\"https:\/\/www.thehealthy.com\/heart-disease\/trans-fat-vs-saturated-fat\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two types of trans fats:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Natural. They occur in some animal products and aren\u2019t thought to bring any harm to our health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Artificial or industrial made. This trans fat is created via a process called hydrogenation. This kind of fat brings serious harm to our health. You can find trans fat in such products as frozen pizza, cookies, donuts, processed snack foods, cakes, and shortening.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Trans fats are more harmful because they:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Industrial-made trans fats may increase the risk of type 2 diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It increases \u201cbad\u201d cholesterol and decreases good cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trans fats increase inflammation, especially in people with obesity<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Artificial trans fat is no longer generally recognized as safe for human consumption by the FDA and is being phased out of the food supply worldwide. In the meantime, if you want to avoid trans fats pay attention to nutrition labels for ingredients, like <\/span><i><span style=\"font-weight: 400;\">shortening <\/span><\/i><span style=\"font-weight: 400;\">or <\/span><i><span style=\"font-weight: 400;\">partially hydrogenated<\/span><\/i><span style=\"font-weight: 400;\">. Moreover, it will be a good idea to look for trans fat information in products like cookies, crackers, and fried food.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-42161 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5832.png\" alt=\"saturated vs unsaturated fat\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5832.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5832-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5832.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Choose_The_Right_Kind_Of_Fat\"><\/span><strong>How Can I Choose The Right Kind Of Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can sometimes be challenging to choose healthy fat. You stand in a grocery store and scratch your head thinking about which product to choose.\u00a0 Here are some tips that may be helpful for choosing the right fats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose leaner cuts of meat that do not have much fat. Cut visible fat off meats before eating.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Substitute whole fat milk with low-fat milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saut\u00e9 with olive oil instead of butter. You can find olive oils almost in every grocery store.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dress your salads with olive oil and vinegar instead of store-bought dressings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of deep-frying, change to baking, steaming, or grilling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Substitute chips and processed crackers with nuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try peanut butter or other nut-butter spreads without trans fats\u00a0 on toasts, bananas, or low-fat crackers.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sandwiches with avocados and nuts. They are an essential source of unsaturated fats and they will keep you full.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Every week try to prepare fish (salmon, mackerel, or any other fish) at least once. Grilling, steaming or baking will add minimal extra fat from other sources.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Our body needs both saturated and unsaturated fats. You can find saturated fats in either healthy products like dairies and red meat or processed food like chips and hot dogs. Unsaturated fats are healthier and they can be found in nuts, avocados, plant oils, or fish. In order to stay healthy try to substitute some saturated fats with unsaturated ones. This will help you maintain healthy cholesterol levels and may reduce the risk of heart disease.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Saturated_Vs_Unsaturated_Fat\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>When we hear the word fat we usually have associations with negative things like junk food or unnecessary weight gain. Some people stick to only low-fat diets and have no idea how essential fat is for a healthy functioning body. The point is that in real life we actually need fat to maintain good health [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45347,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[171],"class_list":["post-45344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Saturated Vs Unsaturated Fat: Which One Is Healthier? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SATURATED VS UNSATURATED FAT \u27a4 What is the difference between them and how to choose the right fat for your health? Check out the article and find out. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturated Vs Unsaturated Fat: Which One Is Healthier?\" \/>\n<meta property=\"og:description\" content=\"\u2605 SATURATED VS UNSATURATED FAT \u27a4 What is the difference between them and how to choose the right fat for your health? Check out the article and find out. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1033038355-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Saturated Vs Unsaturated Fat: Which One Is Healthier?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/\"},\"wordCount\":2319,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1033038355-scaled.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When we hear the word fat we usually have associations with negative things like junk food or unnecessary weight gain. Some people stick to only low-fat diets and have no idea how essential fat is for a healthy functioning body. The point is that in real life we actually need fat to maintain good health and live longer.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But here\u2019s where it gets interesting. There are different <a href=\\\"https:\/\/betterme.world\/articles\/subcutaneous-fat-vs-visceral-fat\/\\\">types of fat<\/a>, broadly speaking: saturated, unsaturated, and trans. Today we are going to delve into a battle between the first two main categories of fats: saturated vs unsaturated.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Which Is Healthier: Saturated Or Unsaturated Fat?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">We all care about our health conditions and even if we <a href=\\\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\\\">consume<\/a> various fats we still may confuse healthy fats with unhealthy ones.\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The American Heart Association (AHA) recommends that between 20% and 35% of your total daily calories should consist of fat (<\/span><a href=\\\"https:\/\/www.verywellhealth.com\/difference-between-saturated-fats-and-unsaturated-fats-697517#citation-7\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are two major types of fat: saturated and unsaturated. Both of these can be part of a healthy diet in the right proportions.. However, one of them is generally healthier than the other.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you desire to know which is healthier - saturated or unsaturated fat you should start by comparing their fat structure:<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/fat-free-butter\/\\\">Fat-Free Butter: What It Is An ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/\",\"name\":\"Saturated Vs Unsaturated Fat: Which One Is Healthier? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1033038355-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 SATURATED VS UNSATURATED FAT \u27a4 What is the difference between them and how to choose the right fat for your health? 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Check out the article and find out. Just keep reading for more!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Saturated Vs Unsaturated Fat: Which One Is Healthier?","og_description":"\u2605 SATURATED VS UNSATURATED FAT \u27a4 What is the difference between them and how to choose the right fat for your health? Check out the article and find out. Just keep reading for more!","og_url":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1033038355-scaled.jpg","type":"image\/jpeg"}],"author":"Nataliia Lutsiv","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"Saturated Vs Unsaturated Fat: Which One Is Healthier?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/"},"wordCount":2319,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1033038355-scaled.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When we hear the word fat we usually have associations with negative things like junk food or unnecessary weight gain. Some people stick to only low-fat diets and have no idea how essential fat is for a healthy functioning body. The point is that in real life we actually need fat to maintain good health and live longer.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">But here\u2019s where it gets interesting. There are different <a href=\"https:\/\/betterme.world\/articles\/subcutaneous-fat-vs-visceral-fat\/\">types of fat<\/a>, broadly speaking: saturated, unsaturated, and trans. Today we are going to delve into a battle between the first two main categories of fats: saturated vs unsaturated.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Which Is Healthier: Saturated Or Unsaturated Fat?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">We all care about our health conditions and even if we <a href=\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\">consume<\/a> various fats we still may confuse healthy fats with unhealthy ones.\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The American Heart Association (AHA) recommends that between 20% and 35% of your total daily calories should consist of fat (<\/span><a href=\"https:\/\/www.verywellhealth.com\/difference-between-saturated-fats-and-unsaturated-fats-697517#citation-7\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are two major types of fat: saturated and unsaturated. Both of these can be part of a healthy diet in the right proportions.. However, one of them is generally healthier than the other.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you desire to know which is healthier - saturated or unsaturated fat you should start by comparing their fat structure:<\/span>\r\n\r\n\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fat-free-butter\/\">Fat-Free Butter: What It Is An ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/","url":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/","name":"Saturated Vs Unsaturated Fat: Which One Is Healthier? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/saturated-vs-unsaturated-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1033038355-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 SATURATED VS UNSATURATED FAT \u27a4 What is the difference between them and how to choose the right fat for your health? 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