The general wisdom for many years was that all fat should be avoided.
Trans fat, saturated fat, unsaturated fat — just stay away from them all.
But now scientists realize that fat — and how our bodies process it — is much more
complex.
Our bodies need some fat for optimal functioning. But we need the right kinds of
fat, and we need to practice moderation. Some fats are actually good for you,
and others should be avoided at all costs. How do you know which is which?
Fats: The Good, the Bad, the Ugly
Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General
Hospital, says mono-unsaturated and polyunsaturated fats are "good
fats" and that saturated fats can be consumed in moderation.
Trans fats, however, should be avoided altogether, adds Schmitt, explaining
that trans fats are dangerous because they raise cholesterol levels. High levels of certain kinds of cholesterol,
in particular low-density lipoprotein (LDL) cholesterol (the so-called
"bad cholesterol") increase your risk for heart disease and other health conditions, including
stroke.
So how do we know which foods contain which fats? As a general rule,
Schmitt says, "fats that are liquid at room temperature, like olive oils,
are a better choice than foods that are semi-solid, like butter or
margarine." The following tips will help you choose a diet rich in mono-unsaturated and polyunsaturated fats
and low in trans fat.
Mono-unsaturated fat (unsaturated fat): Good sources of mono-unsaturated
fat are canola and olive oils, most nuts, and avocados.
Tip: Spread avocado on a bagel instead of cream cheese. Use olive oil and garlic
instead of whole milk and butter for a flavorful twist on mashed potatoes.
Poly-unsaturated fat (unsaturated fat): There are two types of
poly-unsaturated fat, omega-6 and omega-3 fats. Since most Americans get plenty
of omega-6 fats in their diet from vegetable oils, Schmitt says her primary
concern is omega-3 fats. Good sources of omega-3 fats are fish (salmon and
tuna), flaxseed, and walnuts.
Tip: Snack on a handful of walnuts, or add a tablespoon of ground flaxseed to
your morning oatmeal or cereal. You can also add ground flaxseed when you are
baking cookies or muffins for an omega boost.
Saturated fat: Red meat, fatty meats like salami, dairy products such as cream and
butter, and thicker vegetable oils like coconut, palm, and kernel oil are
sources of saturated fats.
Tip: Enjoy a steak now and then, but try to limit saturated fats to 10 percent
of your diet, at the most.
Trans fat: Made by adding hydrogen to vegetable oil, a process designed to
extend the shelf life of packaged goods, trans fat is found in a wide range of
packaged and processed foods, including bakery items, cookies, and crackers.
Tip: Current Food and Drug Administration guidelines allow manufacturers to say
that their product is "trans fat free" if it contains less than 0.5
grams of trans fat per serving. Check the labels of processed food for
"hydrogenated" or "partially hydrogenated" oils in the
ingredients. These words signal that product may have up to 0.5 grams per
serving. Eat a few servings, and this starts to add up.
The bottom line? Be an educated shopper: Know what to look for and the
potential pitfalls. Try to do the majority of your shopping on the perimeter of the grocery store, limiting
your trips down the inside aisles — where most of the trans fat culprits
reside. On the perimeter, you can focus on fresh and frozen fruits and
vegetables, lean cuts of meat and fish, and whole grains fresh from the bakery.
Add a little olive oil, and you'll really be cooking!