Fats – The Good, The Bad and The Deadly!

Cardiovascular (CV) disease remains the number one killer of Americans – more than all cancers combined.  However, fats are not all created equal and some fats are even helpful. By choosing the right fats and avoiding the wrong ones, you can slash the risk of CV disease. 

The GOOD

Good fats provide improved neurologic and mental health, protect from some cancers and diseases, decrease the risk of type 2 diabetes, improve blood fat profile, create a more efficient metabolism and decrease inflammation.

GOOD FAT #1 - Monounsaturated fats are plant-based fats that remain liquid at room temperature.  Sources are olive oil, canola oil, avocados, nuts and seeds.  The benefits of monounsaturated fats are improved health of your arteries, a boost to your metabolism, and protect against insulin resistance (an early precursor to diabetes).

GOOD FAT #2 – Omega-3 Fats – these are the heart health superstars!  Benefits include:

·         Reduced progression of atherosclerotic plaque

·         Reduced risk of arrhythmia and sudden death

·         Lowered triglycerides levels

·         Reduced blood clotting tendency

·         Lowered blood pressure

·         Enhanced arterial health

·         Reduced arterial inflammation

All of this with no side effects.

Where to get these foods:

·         Oily fish – salmon, tuna, mackerel, sardines, herring and lake trout

·         Walnuts

·         Small leafy greens

·         Whole soy foods

·         Omega-3 fortified eggs

·         Canola oil

·         Flax seeds

The best forms are from seafood and omega-3 eggs as those are the only sources that provide the biologically active forms, DHA and EPA. 

The BAD

SATURATED FATS

Saturated fats are the fats found in four-legged animals such as cows, pigs and sheep,  and are found in red meat, whole dairy products, full fat cheese and butter.  These fats can clog your arteries and slow the clearance of LDL particles from the blood, but they also stimulate the liver to make more of the LDL particles as well as raise the bad cholesterol.

These fats also impair the function of the HDL cholesterol particles (good cholesterol).  New science demonstrates how saturated fats affect the brain and appetite.  Beef and dairy fats send signals to the brain to ignore the appetite-suppressing hormones.  The effect is immediate and lasts for up to three days.

How to keep saturated fats at a safe level

·         Limit red meat to two servings or less per week

·         Restrict whole dairy products

·         Use butter sparingly

The DEADLY

TRANS FATS

Trans fats are poison – you should avoid them completely as there is no safe limit.  Trans fats provide a quadruple insult to your arteries, clogging them more readily than any other ingredient ever identified in our food supply.  They lower your HDL (good) cholesterol, elevate triglycerides and directly incite arterial inflammation. In a Harvard-based Nurses’ Health Study, subjects who substituted a mere 2% of their daily calories from trans fats with a healthier form of fat, diminished their risk of cardiovascular disease by 53%.  Trans fats are also linked to Type 2 diabetes, metabolic syndrome and insulin resistance. 

How to eliminate trans fats

Trans fats are found in three basic food categories:

·         Processed foods made with partially hydrogenated oils

·         Stick margarine

·         Shortening

Processed foods most likely to contain trans fats include:

·          Baked goods, like cakes and cookies

·         Crackers

·         Fried fast foods *

·         Chips

·         Popcorn

* Most restaurant fried foods are fried in hydrogenated oils – you should try to avoid all fried foods from restaurants. 

Plan of Action for FATS:

1. GET TRANS FATS OUT COMPLETELY!

·         Avoid stick margarine, shortening, and foods containing partially hydrogenated oils

·         Only buy trans fat free margarine spreads

·         Check nutrition labels:  look for “0” grams trans fats and on the nutrition facts label, double check to see if there is partially hydrogenated oil listed in the ingredient listing – don’t eat it if it is listed.

·         Do not eat fried fast foods, burgers, chicken, fish, etc.

2. MINIMIZE SATURATED FAT

·         Keep saturated fats to safe and healthy levels by:

o   Limiting red meat to 2 servings or less per week

o   Using butter sparingly – use olive oil instead

o   Choosing reduced fat dairy products

·         If you enjoy cheese, use the highly flavored cheeses (parmesan, romano, feta) or the less fatty cheeses such as part skim mozzarella, in moderation

·         Use Greek style plain yogurt as substitute for sour cream

·         Limit sweets like ice cream for the occasional treat

3.  CONSUME MONOUNSATURATED FATS AS YOUR MAIN FATS

·         Use extra-virgin olive oil (EVOO) or canola oil in food preparation.  For cooking at high temperatures, use canola oil or coconut oil

·         Consume nuts and seeds daily – strive for 1 small handful each day

·         Incorporate peanut butter into your diet

·         Enjoy avocados regularly

4.  GET THE OMEGA-3 FATS IN!

·         Eat three or more servings of oily fish each week.

·         Enjoy walnuts, whole soy foods, flaxseed, wheat germ, canola oil, omega 3 eggs and dark leafy greens for addition omega-3 fats.

·         Limit eggs to less than 5 per week if you are diabetic or have high cholesterol.

This is your FAT Plan – go forth and eat healthy!

Information taken from the book Eat Right for Life, Your Common Sense Guide to Eating Right and Living Well, by Ann G. Kulze MD.