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.
SATURATED FATS
Here's where it starts to get ugly. Saturated fats are solid at room temperature and need a high temperature to liquefy. This group is home to red meat, whole fat dairy products, coconut and palm oil. These fats are responsible for raising the LDL cholesterol which leads to coronary heart disease.
TRANS FAT
The evil beast of all fats is Trans Fat. Trans Fat can be found in meat, but it is primarily created when vegetable oils are heated in the presence of hydrogen. This process, hydrogenation, creates a fat which is less likely to spoil, giving it a longer shelf life than other fats. It is popular in shortening, margarine and the foods made from these fats, such as baked goods, crackers, fried foods, candy and cookies because of its long shelf life. Not only does Trans Fat raise the levels of the undesirable LDL cholesterol, it is responsible for lowering HDL (good) cholesterol. No amount of Trans Fat is considered acceptable in the diet.
It's clear to see which fats should be welcomed guests in our daily diets. There is one more fat, the highly acclaimed Omega-3 fatty acid that deserves a few accolades here as well.
OMEGA-3
Clinical studies have shown Omega-3 fatty acids to reduce the occurrence of cardiovascular disease, lower triglycerides, lower blood pressure and reduce plaque build up in the arteries. There are also studies underway to show a connection between Omega-3 fatty acids and preventing liver cancer, lowering the incidence of depression and delaying the onset of dementia. This nutritional powerhouse can be found in salmon, mackerel, tuna, anchovies and some other cold water fish.
When it comes to fat, elimination is not a healthy option. Instead, seek out foods containing monounsaturated and polyunsaturated fats, particularly foods high in Omega-3 fatty acids. Reduce your intake of saturated fats to less than 10 percent of your daily calorie intake and avoid Trans Fat wherever possible, ideally to less than one percent of calories consumed.