by Erin Byers

Created on: September 28, 2008   Last Updated: August 17, 2010

Did you know that each gram of fat contains 9 calories? Heart disease is the number 1 killer of Americans. It is possible that these facts cause many to avoid eating fats completely. Avoiding fats altogether is not a healthy option. Fats are necessary in order for our bodies to function properly. Fats are essential in the production of cell membranes and certain hormones. They help our bodies absorb some nutrients, protect or organs, and keep us warm. The problem is that many people choose too much of the wrong fats in their food choices. The secret is in knowing what "good" fats are and where to find them, as well as how to avoid "bad" fats.

Not all fats are created equal. Certain fats are much unhealthier to eat than others. Dietary fats can be divided into four categories: Trans- fats, saturated fats, monounsaturated fats, and polyunsaturated fats. Trans -fats and saturated fats are considered "bad" fats; monounsaturated fats and polyunsaturated fats are considered "good" or healthy fats.

Currently, there has been a lot of talk surrounding trans- fats. Trans- fats have recently been banned in NYC. California, Philadelphia, Stamford, CT and Montgomery County, MD also have bans on trans-fat. Simply put, trans- fats are artificial fats that are made when hydrogen is added to vegetable oil resulting is a stiffer fat. This process is known as hydrogenation. Food manufacturers use hydrogenation to make foods more shelf-stable. Small amounts of trans- fats are found naturally in beef and dairy products. However, these fats are more commonly found in stick margarine, potato chips, crackers, cookies, cakes, and other baked goods. Trans fats are the least healthy of all the fats. Not only do they raise total cholesterol levels by increasing LDL (bad cholesterol), trans fats also lower HDL levels. HDL is known as good cholesterol and helps protect against heart disease.

Trans- fats are not the only culprits! Saturated fats are the main dietary cause of high cholesterol. Similar to trans fats, these fats increase LDL (bad cholesterol) levels, yet they have not been shown to decrease HDL levels. Saturated fats can be found in fatty meats, whole milk, whole milk dairy products, and butter. Plant based sources include coconut oil, palm oil, cocoa butter, and coconut milk. Americans consume almost double the recommended amount of saturated fat each day.

By decreasing the amount of trans- and saturated fats and increasing intake of unsaturated fats, you will decrease your

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