Fat Facts

by Cheng-Ling Chen — January 18, 2008

Fats play an important role for our health. They help with nutrient absorption, provide energy reserves, and promote healthy cell function, all physical processes our bodies need to stay alive and well. While we need fats, excess fat consumption can lead to weight gain, heart disease, and certain types of cancer. It's important to distinguish between good fats that benefit our health from bad fats that increase risk for illness.

The Bad Guys
Bad fats include saturated fats and trans fats. Saturated fats increase total cholesterol as well as bad cholesterol. They are mainly found in animal products such as meat, dairy, eggs, and seafood. Certain plant-derived foods, such as coconut oil and palm oil are also high in saturated fats. Trans fats are artificial fats created for longer shelf life and convenient food preparation. Liquid oils undergo a hydrogenated process, by which trans fatty acids are formed. Trans fats are commonly found in packaged foods, commercially fried foods, microwavable foods, and margarine.

The Good Guys
Fats that are actually good for us include monounsaturated fats and polyunsaturated fats. The former lowers total cholesterol and bad cholesterol and increases good cholesterol. Monounsaturated fats are found in nuts and olive oils. Polyunsaturated fats also lower total cholesterol and bad cholesterol. Foods high in polyunsaturated fats include salmon, corn, soy, and safflower oils. Those omega-3 fatty acids you always hear about belong in this category.

Knowing the good fats from the bad allows us to be smarter about what we eat. Here are a few tips to get you started:

• Avoid cooking with palm oil or vegetable oils that are high in saturated fats and trans fats. Instead, use oils with good fats, such as olive oil or flax seed oil.
• Eat as much natural and organic foods and as little packaged and processed foods as possible. Check the food labels and say no to trans fats.
• Minimize saturated fat intake by using lower-fat versions of dairy products. Trim visible fats and skins from meat products.