Fats and Your Health

The total amount of fat you eat, whether high or low is not associated with disease. It is the type of fat you eat that matters. There are two types of fats; namely, Saturated and trans fats; and monounsaturated and polyunsaturated fats.

Saturated and trans fats increase the risk for certain diseases while monounsaturated and polyunsaturated fats lower disease risk. The unhealthy fats are the trans fats while the healthy fats are monounsaturated and polyunsaturated fats. The key to a healthy diet is for you to substitute the healthy for unhealthy fats in your diet. You should avoid Trans fats.
Saturated fats are solid at room temperature and can be obtained from animal products such as meat, dairy and eggs. But they are also found in some plant-based sources such as palm oil, palm kernel oil and coconut oil. It has been discovered that some of these categories of fat have little or no effect on cholesterol. You should reduce your intake of meat, dairy and eggs.

Trans fats, according to Fiona Haynes of About.com, though unsaturated, can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels. Trans fats can be found in processed foods like cookies, cakes, fries and donuts as they are used to extend their shelf life. Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains trans fats. Hydrogenation is the chemical process that changes liquid oils into solid fats. Since pastries appear to contain Trans fats, you should reduce their consumption.

Monounsaturated and polyunsaturated fats are described as unsaturated fatty acids and they are found in vegetables and plant foods. Monounsaturated fats like polyunsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. They can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. They are lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. Polyunsaturated fats are found in safflower, sesame, corn, cottonseed and soybean oils.

Hints

1. Use liquid plant oils for cooking and baking.
2. Avoid the trans fat.
3. Switch from butter to soft tub margarine.
4. Eat at least one good source of omega-3 fats each day.
5. Go lean on meat and milk.