Knowing your way around fats can help you beat the Reaper
Trans Fat
These fats are created during food processing when liquid oils are converted into semi-solid fats — a process called hydrogenation. This creates partially-hydrogenated oils that tend to keep food fresh longer while on grocery shelves. The problem is that these partially-hydrogenated oils contain trans fats which can also increase low-density lipoprotein LDL-cholesterol and decrease high-density lipoprotein (HDL) cholesterol — risk factors for heart disease.
Saturated Fat
Saturated fats are the “solid” fats in your diet. For example, if you open a container of meat stew, you will probably find some fat floating on top. This fat is saturated fat. But other saturated fats can be more difficult to see in your diet. In general, saturated fat can be found in the following foods:
- High-fat cheeses
- High-fat cuts of meat
- Whole-fat milk
- Cream Butter
- Ice cream and ice cream products
- Palm and coconut oils
As you look at this list, notice two things. First, animal fats are a primary source of saturated fat. Secondly, certain plant oils are another source of saturated fats. You may think you don’t use palm or coconut oils, but they are often added to commercially-prepared foods, such as cookies, cakes, doughnuts, and pies. Solid vegetable shortening often contains palm oils and some whipped dessert toppings contain coconut oil.
Diets high in saturated fat have been linked to chronic disease, especially heart disease.
Dietary Cholesterol
Cholesterol is a fatty substance that’s found in animal-based foods such as meats, poultry, egg yolks, and whole milks. When you follow the tips to reduce your saturated fat intake, in most cases, you will be reducing your dietary cholesterol intake at the same time. For example, if you switch to low-fat and fat-free dairy products, you will reduce your intake of both saturated fat and cholesterol.
Total Cholesterol is the total measured cholesterol in your blood. This number includes all types of cholesterol such as HDL and LDL. HDL stands for high-density lipoprotein. The HDL cholesterol is often called “good” cholesterol because it helps carry cholesterol away from your body’s organs and to your liver where it can be removed. LDL stands for low-density lipoprotein. The LDL cholesterol is sometimes called “bad” cholesterol because it’s the type of cholesterol that is linked with a higher chance of heart disease.
Polyunsaturated Fats and Monounsaturated Fats
Most of the fat that you eat should come from unsaturated sources: polyunsaturated fats and monounsaturated fats. In general, nuts, vegetable oils, and fish are sources of unsaturated fats that can help improve blood cholesterol levels. Polyunsaturated fats can also be broken down into two types:
- Omega-6 polyunsaturated fats — these fats provide an essential fatty acid that our bodies need, but can’t make.
- Omega-3 polyunsaturated fats — these fats also provide an essential fatty acid that our bodies need. Omega-3 fatty acids, particularly from fish sources, may have additional health benefits.
Monounsaturated fats may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
Knowledge that certain fats can promote health, while others can destroy it, is the first step. Knowing what to look for in nutrition labels will help you chart a healthy course. But, when all else is said and done, any fat that is solid at room temperature should be avoided.
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