The Skinny on Dietary Fats: Good vs. Bad

Adults should consume 20% to 35% of their calories from fat per day! Dietary fats provides the body with essential fatty acids (EFA’s), which the body cannot produce and is only supplied through dietary sources such as omega-3 fatty acids, which are polyunsaturated fats (EPA & DHA). Fish is high in omega-3 fatty acids, which include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include ground flaxseed, flaxseed oils (e.g. canola, soybean), and nuts and seeds (walnuts, butternuts and sunflower). The benefits of fats include the following...

• Highest energy storage

• Healthy skin & hair

• Insulates the body

• Protects vital organs

• Proper never function

• Component of all cell membranes

• Absorption & digestion of fat soluble vitamins: A D E K

GOOD VS. BAD

Good “healthy” Fats: Liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).

Monounsaturated fat: This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

Polyunsaturated fat: This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes.

Bad “unhealthy” Fats are typically, solid at room temperature such as butter, shortening, lard, beef & pork fat.

Saturated fat: This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.

Trans fat: This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called "partial hydrogenation". By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans fats can increase "unhealthy" LDL cholesterol and lower "healthy" high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease. So which will you choose???