Good Fat, Bad Fat

Dietary fat has something of a bad reputation. However, there are two sides to every story! Here are the basics about fat and its role in our health.

The Good:

First of all, the human body needs some fat in order to maintain healthy skin, insulate the body, cushion vital organs, and transport fat-soluble vitamins (A, D, E, and K) around the body. Additionally, specific kinds of fat can have a positive effect on heart health. These are called the “heart healthy fats,” or the “good fats.”

Good Fats:

Monounsaturated Fat:

·         Helps lower total cholesterol

·         Helps lower LDL (bad) cholesterol without lowering HDL (good) cholesterol

·         Best choice!

·         Sources:

o   Canola oil, olive oil, peanut oil

o   Avocado, olives, peanut butter, almonds, cashews, pecans, peanuts

Polyunsaturated Fat

·         Helps lower total cholesterol

·         May have a desirable effect on the ration between HDL (good) and LDL (bad) cholesterol

·         Sources:

o   Corn oil, soy oil, sunflower oil

o   Walnuts, pumpkin seeds, sunflower seeds

o   Salad dressings, mayonnaise, margarine

Omega-3 Fatty Acids

·         This is a specific kind of polyunsaturated fat with special health benefits

·         Can help lower triglyceride levels and lower the risk of heart disease

·         Sources:

o   Fish (tuna, halibut, herring, mackerel, salmon, sardines, trout)

§  Wild-caught fish has more omega-3’s than farm-raised fish

o   Flaxseed and English walnuts

o   Oils (canola, soybean, flaxseed, walnut)

The Bad:

Any fat in excess can lead to excess weight gain because fat is a more calorie-dense nutrient (9 calories/gram) than carbohydrates (4 calories/gram) or protein (4 calories/gram). Additionally, certain fats can be detrimental to your health; these fats are called the “bad fats.”

Bad Fats:

Saturated Fat

·         Promotes heart disease

o   Raises blood cholesterol levels

o   Encourages formation of plaque (deposits in the arteries and veins that block blood flow)

·         Sources:

o   High-fat meats (bacon, sausage, hot dogs, lard, egg yolks)

o   High-fat dairy products (whole milk, cheese, sour cream, butter)

o   Tropical oils (coconut, palm kernel)

Trans Fat

·         Promotes heart disease

·         Created during food processing when liquid oils are turned into solid fat

·         Serves to increase shelf-life (food stabilizer)

·         Look for the word “hydrogenated” in the ingredient list

·         Sources:

o   Fried foods, baked goods, crackers, candies, cookies

o   Solid vegetable shortening, stick margarines, some tub margarines

Cholesterol

·         A waxy, fat-like substance often  linked with animal foods that are high in fat

·         Consume no more than 200-300 mg/day from your diet

·         Your liver makes all the cholesterol your body needs to survive, so there is no need to include cholesterol in the diet.

·         Sources:

o   Only found in animal foods (meat, poultry, fish, eggs, dairy)

In conclusion, not all fat is bad – since we need to include some fat in our diet to maintain optimal health, do your heart a favor and choose unsaturated fats more often. Check your nutrition labels to make sure you’re picking the right foods!

Please leave questions in the comment section. Thanks for reading!

Anna