by Melissa J Luther

Created on: June 02, 2009   Last Updated: June 10, 2009

Contrary to popular opinion, fat is not a bad word, and fat in the foods we eat does not migrate directly to the blubber around our waists. Fat is actually important to the proper functioning of the body and trying to eliminate fat entirely from the diet be detrimental to health. The key to fat consumption is understanding that there are both good and bad fats. Limit, or eliminate, consumption of the bad fats and increase consumption of good fats for better health.

> Bad Fats: Eat Less <

* Trans fats

These fats do not exist in nature and have no place in the human diet. They are man-made concoctions, developed to create a product that is solid at room temperature and with a longer shelf life than other oils. To create items like tub margarine, perfectly healthful vegetables oils are subjected to a chemical process called hydrogenation (a chemical reaction that adds hydrogen atoms to unsaturated oils).

Trans fats increase bad cholesterol (LDL) levels while lowering the good cholesterol levels (HDL). These effects are associated with increased risk for heart disease and stroke. Trans fats are found in large quantities in many pre-packaged baked goods in, including cakes and breads from the grocery store bakery.

* Saturated fats

Saturated fats are the animal fats found in beef, pork, dairy products and some tropical oils, like coconut and palm oils. Unlike trans fats, they are natural fats, but this does not make them healthful. Saturated fats raise levels of LDL and contribute to atherosclerosis, which is the hardening and narrowing of the arteries.

> Good Fats: Eat More<

The healthful fats, or good fats, promote health when eaten in moderation. These fats lower bad cholesterol levels, increase good cholesterol levels and aid absorption of the fat-soluble vitamins (A, D, E and K).

* Monounsaturated fatty acids (MUFA)

This fat lowers LDL and increases HDL. Most monounsaturated fats are good sources of vitamin E, an important antioxidant. These fats are found in nuts, especially almonds and pecans, avocados, canola oil and olive oil. MUFAs make up a large part of the Mediterranean diet, which is known to improve health.

* Polyunsaturated (PUFA)

This fat decreases both LDL and triglycerides. It is found in walnuts; fatty fish, including salmon and herring; and soybean and safflower oils. The most important PUFAs are the omega-3 Essential Fatty Acids (EFAs) and omega-6 EFA. The human body cannot produce the essential fatty acids itself, so

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