FAT: The Good, The Bad, & The Ugly

Fat free, low fat, zero trans fat, high in omega-3s, low in saturated fat...........with all these health claims, it can often be confusing to make a healthy food choice when it comes down to the fat in your food.

We all know that eating too much fat is not good for our health.  But did you know that certain types of fat are essential for our body?  Let's simplify the different categories of fat.

The Good:
Everyone knows that olive oil is the "good" oil to cook with.  It has developed this reputation because olive oil contains a type of fat known as monounsaturated fat.  This type of fat has been shown to be heart healthy--it reduces the amount of total cholesterol and LDL (bad cholesterol) in your blood.  Other foods that contain monounsaturated fat include avocados, nuts and seeds.

Another type of good fat is polyunsaturated fat, also known as omega-3 or omega-6.  Omega-3s, in particular, are especially beneficial for heart health.  They are considered essential as we cannot manufacture them in our body.  Omega-3s have been shown to decrease the risk of coronary heart disease by reducing the chance of forming blood clots.  Omega-3 rich oils are found in fatty fish (salmon, mackerel, herring) or flax seed oil, chia seeds, and walnuts.

In order to consume enough Omega-3s, it is recommended to eat 2 servings of fatty fish per week.   With exception of my sushi dinners, I rarely eat much fish.  Instead, I take Omega-3 supplements made from fish oil.  Some great brands are the following:  Ascenta or NutriSea, and Carlson.  These brands are made from cold-water fatty fish and are guaranteed to be molecularly distilled and free from mercury.

The Bad:
Reducing your intake of saturated fat is important in a heart healthy diet.  Saturated fats are derived from animal products (meat), or dairy products (butter, cheese).  This type of fat has been shown to clog your arteries and raise cholesterol levels.  Unless you are a strict vegetarian, it is often difficult to avoid this type of fat but just remember to eat it in moderation.

The Ugly:
Trans fats should be avoided at all costs.  These fats are used to extend the shelf life of many processed foods (cookies, cakes).  Since January of 2006, food manufacturers have had to legally label the amount of trans fats in their products--this has also forced many manufacturers to change their formulas and recipes to healthier options without the trans fats.  Avoid any product that lists "hydrogenated" in its ingredient list, as this means that there is trans fat in the product.

Choose your fats wisely.  As a general rule, liquid fats (mono, polyunsaturated) are better for you than solid fats (saturated, trans).

It is also important to remember that although some fats can be good for your health, they all contain the same amount of calories, so use them in small quantities if you are looking for weight loss.