Fats can be divided into good fats and bad fats. Good fats, which refer to unsaturated fats, include polyunsaturated fats and monounsaturated fats. Polyunsaturated and monounsaturated fatty acids are thought to lower low-density lipoprotein (LDL) cholesterol (or “bad” cholesterol) levels. Bad fats include saturated fats and trans fats. Saturated fats raise cholesterol levels, increase the risk of heart disease and stroke, and may also increase the risk of certain cancers. Trans fats lower high-density lipoprotein (HDL, the good cholesterol) levels in addition to raising low-density lipoprotein (LDL, the bad cholesterol) levels. Many researchers believe that trans fats not only increase the risk of heart disease, but also increase the risk of type 2 diabetes, colon cancer and breast cancer. The main source of saturated fats is animal foods. Trans fats are often found in small amounts in various animal products such as beef, pork, lamb and butter and milk. Several studies have shown that replacing foods high in saturated fatty acids with foods rich in polyunsaturated or monounsaturated fats can reduce total cholesterol and low-density lipoprotein (LDL) cholesterol levels. Foods rich in saturated and trans fats include: 1. Pizza: Pizza is pure junk food that is both delicious and filling. People love it, but they don’t realize that just one medium-sized slice of pizza can provide 350-500 calories. Pizza pastry is made of white flour, which is a refined flour and contains only calories, but no other nutrients. The large amount of cheese on top of the pizza is a milk product that is high in saturated fat, and the abundance of protein just provides more calories. In addition, the patty has additional points of curds, chicken or cheese, etc., so that the saturated fat content has increased. 2, burgers: many people love burgers, but do not remember to check the calorie and fat content. Stuffed into the burger of these patties are fried, the content of saturated fat and trans fat is generally higher. 3, meat and meat products: There are many varieties of meat, such as beef, lamb, pork, mutton, chicken, fish and eggs. All of these meats contain a lot of fat, but fish and chicken are relatively healthier. Any pork and beef product contains at least 20-30% saturated fat (bad fat). Most fish contain less saturated fat than meat. Some fish, such as mackerel, sardines and salmon, contain omega-3 fatty acids, which can prevent heart disease. 4, milk chocolate: Chocolate is a high-calorie substance. Chocolate contains about 60 percent saturated fat, a typical chocolate bar contains 8 grams of saturated fat, so when chewing chocolate, it increases the intake of saturated fat. Eating high-calorie foods regularly is the fastest way to gain weight, but eating chocolate regularly does not necessarily lead to obesity. Eat more dark chocolate, as it is rich in antioxidants. These antioxidants help prevent aging and heart disease. 5, fried food: fried food in the cooking process to bring the fat directly in our body storage and lead to obesity. These fried snacks contain at least 13-19% of saturated fat. A better choice is to avoid fried foods. 6, candy: candy is the favorite of many people. Sugar is the basic component of many sweetened foods or food processing. Sugar raises the blood sugar level in the body, stored in the body in the form of glycogen, and then converted into fat. Sugar is more or less fried in the cooking process, and absorbs a lot of oil during the frying process, plus sugar itself is rich in milk fat, so sugar contains higher saturated fat after frying. 7, pastry: pastry is different from bread, its thin, crispy, crunchy and other taste need to use more fat to make. The basic ingredients for pastry production are white flour, butter/shortening, baking powder, cream or eggs, all of which are high in saturated fat. Nowadays, various pastries such as chocolate fudge and pineapple pastry contain other ingredients such as chocolate and caramel that are bad fats. Therefore, frequent consumption of pastries should be avoided. 8, ice cream: When you think of ice cream, the first word that jumps into our minds is delicious. Adults and children love it. But the truth is, we can’t imagine in our minds that ice cream contains bad fats. Traditionally, ice cream is made from cream that contains a lot of saturated fat. 9, iced coffee / milkshake: Iced coffee, unfiltered coffee such as French coffee and espresso are high in fat because they are rich in whole milk and cream. The terpene oil in coffee can raise our body’s cholesterol levels. Milkshakes are filled with fruits, vanilla, and rose, and contain mainly high saturated fats such as whole milk and cream. Also, because it is in liquid form, it requires more sugar. 150 ml of whole milk contains 6 grams of fat and 100 ml of cream contains 10-12 grams of fat. So be careful next time before ordering cold coffee or vanilla/other shakes. 10, cookies: children’s favorites, but also our adult favorites, right? But be careful, cookies do not taste very sweet, but it does contain high levels of sugar, fat and calories. Most cookies are made either with butter or margarine, both of which are high in bad fats. Butter contains saturated fat and cholesterol-two dietary ingredients that raise blood cholesterol levels-and margarine contains trans fats. These trans fats are the hardest of fats and, when consumed in large amounts, will clog the body’s arteries and lead to heart problems. While it is important to lower dietary fat, it is also unhealthy to eliminate all fat from your diet. Dietary fat is our body’s main source of energy and also helps our bodies absorb vitamins to promote growth and development and maintain good health. Our bodies cannot produce fat on their own and must obtain it through our diets, so it is important to enjoy some fat in your diet, especially monounsaturated fats such as those found in olive oil. The key to fat intake should be in moderation, not completely absent.