Fats

Fats – They Aren’t Always the Bad Guy

When it comes to fats in your diet, it’s the type of fat you eat that matters most. In fact, good fats protect your heart and support overall health.  With so many different sources of dietary fat—some good and some bad—the choices can be confusing. The key is limiting fat, and learning to replace bad fats with good ones that promote health.

To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:

• monounsaturated fats
• polyunsaturated fats
• saturated fats
• trans fats

Good Guys

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. Below are good sources for healthy fats.

Saturated fats and trans fats are known as the “bad fats,” because they increase your risk of disease and elevate cholesterol, a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. Unfortunately, when you get too much of it, it can have a negative impact on your health.

Good vs. Bad Cholesterol

Cholesterol comes from two sources: your body and food. Your liver produces some of the cholesterol you need naturally. Additionally, you consume cholesterol directly from any animal products you eat, such as eggs, meat, and dairy. Together, these two sources contribute to your blood cholesterol level.

There are good and bad types of cholesterol. HDL cholesterol is the “good” kind of cholesterol found in your blood. LDL cholesterol is the “bad” kind. High levels of HDL may help protect against heart disease and stroke. High levels of LDL can clog arteries, increasing your risk heart disease and stroke.

• Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
• Polyunsaturated fats lower triglycerides, and fight inflammation.
• Saturated fats raise your blood cholesterol.
• Trans fats raise bad (LDL) cholesterol, and lower good (HDL) cholesterol.

General Guidelines for Choosing Healthy Fats

Rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats. Use the following tips to guide you when making healthy alternatives.

• Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoid fast food and baked goods.

• Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with chicken or fish frequently. Switch from whole milk and other full-fat dairy foods to lower fat versions. Using vanilla whey protein, soy, or almond milks are also good alternatives as dairy replacements.

• Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.

Additional Tips when Choosing Fat Sources

• Go for lean cuts of meat. Stick to white meat, which has less saturated fat.
• Bake, broil, or grill instead of frying.
• Remove the skin from chicken. Trim as much fat off of meat as possible before cooking.
• Avoid breaded meats and vegetables, and deep-fried foods.
• Use liquid vegetable oils, such as olive oil or canola oil, instead of lard, shortening, or butter.