The Truth About Fats

Not all fats are bad for us.  It's just knowing the difference between the types of fats and being mindful of the healthier choice.  The 3 types of fat found in our foods are saturated, unsaturated, and trans-fat/partially hydrogenated. Too much of the saturated fats and trans-fats clog the arteries over time, increasing the risk for stroke and heart disease.  The saturated fats come from animal sources, including seafood (shell fish,) butter, lard, margarine, shortening, blended vegetable oils, coconut, palm, and palm-kernel oils and should be limited.  Saturated fats are solid at room temperature.  Whereas, the unsaturated fats are from plant sources and are oils at room temperature.  More intake of the unsaturated fats will decrease your heart disease risks and decrease high cholesterol blood levels.  These unsaturated fats are good sources of omega-3 fatty acids, reduce inflammation in the body, and provide cancer-fighting antioxidants. Unsaturated fats are found in olive, canola, safflower, grape seed, sesame, sunflower, and avocado oils. We can also, find them in fish sources like salmon, trout, sardines, and mackerel.   Be mindful and read the food labels, because sneaky saturated fats can be found in different foods like crackers, cake mixes, microwave popcorn, gravy mixes, pancake mixes and packaged foods. The last fat to be aware of is trans-fats or partially hydrogenated oils. These are the most dangerous of the fats for the body. Zero servings of trans-fats being the goal!  Trans-fats are also found in packaged foods, margarines, and fast foods. Take a fresh look at your pantry and take inventory of your fat sources.  Remember, a serving of fat a day is 2-2Tbsp/servings.  Consider healthier choices of a butter spread like Smart Balance or Promise, use salad dressings that are see through, have snacks that are wrapper less, and stick to olive and canola oils for cooking. Find out if you're at risk for clogged arteries, stroke, and heart disease by visiting your primary care physician.

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