Mar

Fats: The Good and the Bad

When people started to pile on the pounds a few decades ago, fat was declared public enemy number one.

Low-fat became the rallying cry for healthy eating.

And so began one of the most misguided public health campaigns in history.

Most of us know by now that the bad fats are saturated fats, found chiefly in meat and high-fat dairy products, and trans fats, found in fried foods, cakes, crackers, and some margarines.

They raise total cholesterol levels and block arteries.

The good fats are monounsaturated fats and polyunsaturated fats, which mostly come from plants and fish, are essential to good health.

Polyunsaturated fats can be further divided into omega-6, found in most plants, and omega-3 fatty acids, found predominantly in fish oils.

Current thought is that the balance of these two fats may be the most critical measure of a healthy diet.

The modern diet is tipped heavily toward omega-6s.

Restoring the balance of omegas could help fight many of the chronic diseases that plague us.

Omega-6s fatty acids regulate genes that spark inflammation.

Inflammation is increasingly being seen as the central process in heart disease, diabetes, arthritis, and other chronic health problems.

Omega-3s, in contrast, damp down inflammation and have been linked to many health benefits, including lowering triglyceride levels, guarding against dangerous irregular heart rhythms, and preventing plaque from breaking away from the lining of arteries.

Knowing the difference between good fats and bad fats can make healthy shopping a lot easier.

Also knowing sources of good and bad fats can only help.

The Good Fats

Monounsaturated Fats

Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol).

Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in Monounsaturated Fats.

They have also been found to help in weight loss, particularly body fat.

Polyunsaturated Fats

Polyunsaturated fats also lower total cholesterol and LDL cholesterol.

Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.

The Bad Fats

Saturated Fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).

Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood.

Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.

Hydrogentated/ Trans-Fats

Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life.

As a result of hydrogenation, trans fatty acids are formed.

Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.

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