Recognize Fatty Foods that are Good and Bad for Health

Recognize Fatty Foods that are Good and Bad for Health

Eating fatty foods is often considered as one of the causes of obesity and triggers the emergence of cardiovascular disease. However, not all fatty foods you need to avoid, because there is also fat that is needed by the body.

Actually, the consumption of fatty foods is still necessary to maintain health. The reason is, fat is the body's main source of energy, in addition to carbohydrates and protein. Not only that, fat is also useful in the process of absorption of fat-soluble vitamins, namely vitamins A, D, E, and K.

It's just that you have to be wiser in eating fatty foods to avoid various health problems, including heart disease and stroke.

Fatty Foods that are Good for Health

High-fat foods that are good for health are those that contain unsaturated fats. Unsaturated fats are good for consumption because they can help the growth of new cells, increase good cholesterol (HDL), increase insulin sensitivity, reduce inflammation, and reduce the risk of heart disease.

Some examples of fatty foods that are good for health are:


Nuts are one of the high-fat foods that are good for consumption, because they contain monounsaturated fatty acids that can protect the heart and blood vessels. In addition, nuts also contain other nutrients needed by the body, such as fiber, protein, vitamin E, and magnesium.


Fish is also included in high-fat foods that are good for consumption. This is because the content of omega-3 fatty acids in fish is useful for improving brain health and preventing cardiovascular disease.

Olive oil

The next high fat food is olive oil. The type of good fat found in olive oil is monounsaturated fatty acids. When consumed in the right amount, olive oil can reduce the risk of heart disease and plaque formation in blood vessels due to bad cholesterol (LDL).

Fatty Foods are Bad for Health

On the other hand, there are also high-fat foods that can make you experience heart disease and stroke. The types of fat that can cause you to get both diseases are saturated fat and trans fat. Therefore, you need to limit the consumption of both types of fat to avoid cardiovascular disease.

Some examples of fatty foods that are bad for health include:

Dairy products

Some dairy products, such as cheese, ice cream, and yogurt, are fatty foods that need to be limited in their consumption. This is because some of these dairy products contain saturated fat which can increase bad cholesterol levels in the blood.

Baked cakes

Baked pastries, such as donuts, cookies, and pies, are also fatty foods that are bad for consumption. The reason is, these snacks are usually made from partially hydrogenated vegetable oil, so they contain lots of trans fats.

Fried food

Foods cooked by deep frying, such as french fries and fried chicken, can also contain a lot of trans fat.

How Much Fat Consumption Limit Per Day?

Actually, fat still needs to be consumed to increase energy and help the absorption of vitamins needed by the body. It's just that you need to know the limits of consumption of fatty foods to avoid cardiovascular disease.

In Indonesia, the Ministry of Health has issued recommendations for limiting sugar, salt and fat consumption. This consumption limit is called G4G1L5 to make it easier for people to remember.

G4G1L5 is a limit for sugar consumption as much as 4 tablespoons / day, salt as much as 1 teaspoon / day, and fat as much as 5 tablespoons / day. According to this limit, you are only allowed to consume a maximum of 5 tablespoons of fat / day or about 65 grams.

Eating fatty foods in excess of these limits is at risk of causing fat accumulation in the body. This accumulation of fat can cause you to become overweight and develop heart and blood vessel disease.

If you have certain medical conditions, the portion of fatty foods that you are allowed to consume may be less. To find out the amount and type of fatty foods that can be consumed according to your health condition, you should consult a doctor.