The Truth About Fat

Friday, July 30, 2010 4:18 PM

The media keeps talking about so many different kinds of fat it's hard to keep up with it all. Here's a simple guide to the fats in your diet - and what you should and shouldn't be eating.

Trans fats, saturated fats, mono- and polyunsaturated fats, Omega 3 fatty acids, adipose tissue, calories from fat, etc. We hear more and more everyday about fats, so much that it's hard to know what's what. Some are supposed to be healthy, others deadly. So what's the real story?

Good Fat Unsaturated fats are often known as good fats because studies have shown that when consumed in moderation, they fight the diseases that the bad fats are known to cause. They are divided into monounsaturated fats and polyunsaturated fats, and both have good effects on cholesterol levels.

Monounsaturated fats lower the LDL or bad cholesterol and raise the HDL or good cholesterol. Remember, when you have a screening you want Lower LDL levels and Higher HDL levels. Polyunsaturated fats lower total and bad cholesterol. The monounsaturated fats are generally favored because polyunsaturated fats have been shown to be less stable, and can reduce levels of good cholesterol as well as bad.

However - polyunsaturated fats are often a good source of omega-3 fatty acids which you typically find in certain kinds of fish, nuts and dark leafy greens as well as some oils. One kind of omega-3 fatty acid is known as an "essential fatty acid," which our bodies can't produce, so we have to eat those foods to get them. Research has shown that omega-3 fatty acids can lower blood pressure, combat LDL, fight inflammation and protect the brain and nervous system.

Bad Fat Saturated fats on the other hand come from meat and dairy, are solid at room temperature, and raise LDL cholesterol. According to the American Heart Association (ADA) a higher LDL level can lead to plaque build up in the arteries and if a clot forms and a narrowed artery is blocked, heart attack or stroke can result.

However - it has been argued that some saturated fats can be good for you. Oils such as coconut and palm oil are metabolized differently in the body. Stearic acid is converted in the body into a monounsaturated (good) fat and is found in animal products and certain foods like chocolate. So some saturated fats may not be harmful, but there isn't yet a broad consensus on that topic.

Worse Fat Trans fats are also called hydrogenated fats. These are formed during a process where liquid vegetable oils are converted into solid fats, known as hydrogenation. Trans fats not only raise the bad LDL cholesterol, they also lower the good HDL cholesterol - making them the worst fats of all.

Trans fats were once described as hidden facts but new legislation requires that they be listed on the nutrition labels of all packaged foods. French fries and other fast food menu items are also known to be high in trans fats, but many restaurants have made the switch to alternative cooking oils, reducing America's trans fat consumption.

In summary - unsaturated should be consumed moderately. Having a handful of nuts for a snack and freshwater fish like salmon with a side of dark leafy greens like broccoli or spinach is good for you. Saturated fats should be avoided, but enjoying them in small amounts is okay and trans fats don't deserve a place anywhere in your diet.

Related Topics: Diet | Health | Trans Fat | Saturated Fat | Unsaturated Fat | ADA | LDL Cholesterol | HDL Cholesterol

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