Contrary to the "fat free" hype, our bodies do need some fat for healthy body function. What is important to know, is what moderation, and types of fats are good for us. Too much of a good thing, can still be bad. There are basically four different types of fat: monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA), saturated fatty acids, and trans fatty acids.

Our bodies need the first two types, MUFA and PUFA to survive. Monounsaturated fatty acids are basically comprised of oils from vegetables, nuts, seeds and various plant foods. Polyunsaturated fatty acids are in vegetable oils, fish and seafood. Here is where the ever important Omega-3 and Omega-6 fatty acids lie.

The reason it is important to eat fats like MUFA and Omega fatty acids is because our bodies need small amounts of fat to absorb nutrients properly. These fatty acids also provide Vitamin E and Selenium for our bodies. Current studies now find that these fatty acids may actually reduce levels of bad cholesterol already in our bodies.

In addition to helping cholesterol, these fatty acids help blood clotting, and help prevent and fight diseases like diabetes, cancer and obesity. Omega-3 fatty acids are crucial for proper brain development, and have been proven to prevent mental health disorders and digestive problems in addition to helping assist with high blood pressure and fight against diabetes, cancer and obesity.

The foods listed here contain MUFA and PUFA fatty acids that are necessary for proper development when eaten in moderation: macadamias, hazelnuts, pecans, almonds, cashews, pistachios, brazil nuts, peanuts, pine nuts, walnuts, sesame seeds, pumpkin seeds, ground flaxseed, sunflower seeds, avocado, black olives and green olives. Oils such as olive oil, canola oil, peanut oil, sesame oil, walnut oil, soybean oil, flaxseed oil, grapeseed oil, and butters like almond butter, cashew butter, peanut butter, tahini/sesame paste, and sunflower seed butter all have positive health benefits.

An average person should get about 30% of their calories from fats per day at a ratio of 1:2:1 (saturated to monounsaturated to polunsaturated.) Although there are no guidelines as yet of how much Omega-3 fatty acid a person should consume, most studies recommend peek health benefits will be achieved by consuming about 2-3 grams.

The later two fatty acids are responsible for raising LDL "bad" cholesterol levels leading to heart attacks. Saturated fatty acids are found in meats and dairy products, however are also found in palm oil and coconut oil. These fatty acids are alright to ingest in very small amounts. Trans fatty acids are actually liquid vegetable oils that are processed with chemicals to provide the right flavor or shelf life for baked goods. AVOID these fatty acids.

Source:
University of Michigan Integrative Medicine (http://www.med.umich.edu/umim/clinical/pyramid/fats .htm) accessed 9/12/2007

Learn more about this author, Molly Carter.
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