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Fat is an essential nutrient in a healthy diet. It provides energy for the body to function and supplies fatty acids and carries fat-soluble vitamins (A, D, E, and K) to the bloodstream. Unfortunately, not all fats are created equal when it comes to the effects on the body. Too much fat, especially saturated fat and trans fat increase the risk for high cholesterol and heart disease. It has also been indicated as a risk factor in some forms of cancer.

We are all familiar with the adage fat makes you fat. For the last twenty years or so, Americans have been going to great lengths to avoid fat consumption in the foods they eat, resorting instead to the highly marketed low-fat diet foods that often contain sugar and refined carbohydrates to make up for the resulting loss of taste and flavor. Is it any wonder the obesity rates have been steadily climbing? While reducing the amounts of certain fats will lower the risk of chronic diseases, there are other healthy fats that are crucial to our overall good health. Healthy fats are used by the body to build cell membranes, enable the brain to function at optimal levels, keep the heart beat regular, protect nerves, aid in proper digestion and ease inflammation, among other functions.

The so-called bad fats are responsible for raising the LDL (bad) cholesterol levels and increasing the risk of heart attack, stroke and, of course, obesity, which is showing up in research studies more and more as a major culprit in a long list of diseases and chronic ailments.

There are several families of fats that enter our diet and each has characteristics that put it into the good or bad fat category. It's just as important to know what to avoid as it is to know which fats to choose for a healthy diet.

MONOUNSATURATED FATS

These fats are in a liquid state at room temperature and cloud up when refrigerated. This group includes canola oil, olive oil, peanut oil, avocadoes and many nuts and seeds. Monounsaturated fats are attributed to the lower levels of cardiovascular disease found in traditional Mediterranean cultures, where these fats are dominant players in diet.

POLYUNSATURATED FATS

These fats stay in a liquid state at room temperature and in cold temperatures. Here you will find fish, sunflower and flaxseed oils, walnuts and soybeans. The highly regarded Omega-3 fatty acids (more on this later) fall into this category. Wherever you find monounsaturated and polyunsaturated fats you can be assured you are eating for health.

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