Most people assume that all kinds of fat are equally bad; however, this depends on what type of fat and the amount of fat being consumed. Fats are categorized into four major types: saturated fats, trans fat, polyunsaturated fats and monounsaturated fats. All of these fats play a major role in either boosting or aggravating our overall health.
Trans
fats and saturated fats are best known as the “bad” fats because they can
increase the risk of diseases, including cancer. They also elevate the body’s cholesterol level,
which can cause cardiovascular diseases, heart attacks and stroke.
Polyunsaturated fats and monounsaturated fat, on the other hand, are known as
“good” fats, because they actually work at lowering cholesterol levels,
reducing the risk of cardiovascular diseases. Here are several tips on how to
maximize the benefit of these healthy fats:
Monounsaturated fats
Monounsaturated
fat is a type of healthy fat, which is physically liquid at room temperature,
but can turn solid if chilled. Taken in moderation, this fat is found to help
reduce bad cholesterol levels in the blood, lowering the risk of cardiovascular
disease. It can also maintain healthy blood sugar and insulin levels, which is
particularly important for those with type 2 diabetes. While most foods contain
a combination of different types of fat, there are some that are dominated by
monounsaturated fat along. These foods
include olive oil, canola oil, sesame oil, grapeseed oil, avocados, macadamia
nuts and peanut butter.
Polyunsaturated fats
Polyunsaturated
fats are liquid in any temperature. Two main varieties exist: omega-3 fats and
omega-6 fats, also known as essential fatty acids. These fats can’t be produced by the body
naturally, and even though they are known as a healthy type of fat, moderate
consumption of polyunsaturated fats is still recommended. Why? Because research suggests that excessive
consumption can contribute to certain types of cancer. Good sources of
polyunsaturated fats include mackerel, herring, salmon, walnuts and sunflower
seeds.
Tips for Choosing Healthy Fats
● Eliminate trans fat from your diet - Trans fats are liquid oils mixed with hydrogen,
creating a solid form of the fat. This
is done so these fats’ shelf life can be prolonged. Trans fats are commonly
found in commercially prepared food products such as frozen dinners, cookies,
crackers, pre-mixed cake mixes and fried foods. Trans fat is considered an
unhealthy fat because it increases bad cholesterol (LDL), while lowering the
good cholesterol (HDL). Doctors
recommend avoiding foods high in trans fat as much as possible.
● Limit saturated fat intake - Saturated fat derives mostly from animal products such as
poultry, full-fat dairy and meat. This type of fat is known to increase the
risk of heart diseases and type 2 diabetes, so it’s advised to limit these fats
in your diet. Sources of saturated fat include vegetable oils, such as palm oil
and coconut oil.
● Consume at least one source of omega-3 fats daily - Omega-3 fatty acids are a type of
polyunsaturated fat, which have been shown to reduce the risk of cardiovascular
disease, certain cancers and inflammatory conditions. Omega-3 fatty acids
also play a vital role when it comes to emotional health and cognitive
function. Excellent sources include albacore tuna, herring, salmon, mackerel
and sardines.
● Use liquid plant oils - Plant-based oils are the safest form of oil, especially
when cooking with them. These oils are comprised mostly of polyunsaturated fat
and monounsaturated fat, and they are extremely healthy for you, promoting good
heart, joint and cognitive health. Examples include canola oil, walnut oil,
sunflower oil, olive oil, peanut oil and sesame oil.
● Replace bad fats with good fats - Substitution
is the best way to maximize the benefit of good fats, while lowering your bad
fat consumption. You can use olive oil instead of butter, white meat instead of
red meat, or frozen yogurt instead of ice cream.
Recommended cholesterol and fat
intake
Type of fat
|
Recommendation
|
Food sources
|
Saturated
fat
|
Consume no more than 10% of total calories.
|
Coconut oil, lard, palm oil, butter, bacon, hot dogs and
sausage
|
Monounsaturated
fat
|
No specific recommendation, but staying within the total
fat allowance is necessary.
|
Peanut butter, nuts, seeds, avocados, peanut oil and
canola oil
|
Polyunsaturated
fat
|
No specific recommendation, but staying within the total
fat allowance is necessary.
|
Salmon, herring, mackerel, cottonseed oil, safflower
oil, corn oil, peanut oil, sunflower oil,
and soybean oil
|
Trans
fat
|
No specific recommendation, though the lower the amount
the better. Avoid trans fat from synthetic sources.
|
Commercially-prepared food products such as cookies,
cakes, desserts and snack foods
|
Cholesterol
|
No more than 300 milligrams a day
|
Seafood, chicken, pork and beef dishes, burgers, eggs
and dairy desserts
|
David Novak’s byline has appeared in
newspapers and magazines around the world.
He’s an avid health enthusiast, and frequently is featured in regional
and national health publications. He is also a weekly writer for Healthline. To visit his other stories on Healthline,
visit http://www.healthline.com/.
