by R. Drum

Created on: July 19, 2009   Last Updated: April 26, 2010

Fats are a vital part of a balanced diet.  Some of the most important dietary functions of fat include keeping your skin healthy, insulating your body, cushioning your vital organs and allowing your body to absorb the fat-soluble vitamins A, D, E, and K.  Fats also play a role in the metabolism of carbohydrates and proteins, and help us feel sated following meals.

Our favorite meals often contain different kinds of fats, including saturated, polyunsaturated, monounsaturated and trans-fats. Some kinds of fat are essential to your health, and other kinds of fat an increase your risk of heart disease and stroke. You don't need to completely eliminate all fats from your meals.  Instead, focus on choosing the right kinds of dietary fats. So how can you tell the good fats from the bad fats?

The Bad Fats: Saturated and Trans Fats

Generally, you can recognize the saturated fat in your meal because it's solid or semi-solid at room temperature. Some examples of saturated fats are butter, hard margarine, lard and shortening. Exceptions to the solid or semi-solid rule are palm and coconut oil, which are loaded with saturated fat. Saturated fats tend to raise cholesterol levels and are plentiful in animal proteins, including red meat and in most whole dairy products, like milk, cheese and butter.

In addition to saturated fat, the other unhealthful, bad fat is trans-fat, a man-made health menace. Trans fat is created when certain polyunsaturated oils are heated. Some trans fat foods, such as margarine, contain hydrogenated oils, which allow them to remain solid at room temperature. After being heated, polyunsaturated fat develops some of the negative characteristics of saturated fat. Other trans fat foods include commercial baked goods (crackers, cookies and cakes), fried foods (doughnuts and French fries), and shortening. Trans fat foods are capable of raising unhealthful LDL cholesterol in the body, while lowering the level of healthful HDL cholesterol.  According to the FDA, just eliminating the trans fats present in margarine would prevent 6,300 heart attacks per year. Everyone concerned about good health should reduce the dietary intake of saturated and trans fats.

The Good Fats: Polyunsaturated Fats

Monounsaturated fatty acids are good fats, but non-essential in the diet since the can be synthesized in the body.  Good dietary sources of monounsaturated fat include avocados, nuts, and olive, peanut and canola oils.  Researchers believe

• 1
• 2
• Next Page >>