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Fat -- Friend Or Foe?Last reviewed by Faculty of Harvard Medical School on December 20, 2010 By Jill Pluhar, M.S. For over three decades we have been bombarded with messages telling us dietary fat causes obesity, heart disease and high cholesterol. Yet more recently, we have been told that fat is absolutely essential to our health. So, is fat a major cause of disease or is it necessary for our well being? Actually, it's both. The trick is, there are many different types of fat. Depending on which fat you include in your diet, you may help or hinder your health. Not all fats are created equal. Some fats can damage your body and promote disease. Others can actually help prevent certain ailments. Avoid unhealthy trans fat. Limit saturated fats. Include health fats, such as monounsaturated and polyunsaturated, which includes omega-3 and omega-6 fatty acids. Healthy fats are essential for the:
Trans fat is made when vegetable oil is heated in a process known as hydrogenation. The oil becomes more stable and less likely to spoil. As a result, manufacturers like to put this inexpensive fat in food products as a preservative. Trans fats are the "double whammy" of fats because they raise your LDL or "bad" cholesterol and lower your HDL or "good cholesterol." Food sources
How to avoid them
Saturated fat raises your LDL cholesterol, which is a major contributor to heart disease. Food sources
How to limit them Limit the amount of high-fat animal foods, baked goods and fried foods you eat.
Monounsaturated and Polyunsaturated Fats These fats are typically liquid at room temperature. According to the American Heart Association, when eaten in moderation, monounsaturated and polyunsaturated fats can help reduce LDL or "bad cholesterol," which helps lower your risk of heart disease and stroke. Monounsaturated fats also have the benefit of raising your good cholesterol (HDL). Food sources of monounsaturated fats
How to get more in your diet Cook with olive and canola oils; include nuts and nut butters in your snacks. Food sources of polyunsaturated fatsPolyunsaturated fats include 2 types- omega-3 (linolenic acid) and omega-6 (linoleic acid). Both are essential and not made by the body. Omega-6 fats are effective in lowering cholesterol and reducing the risk of heart disease. Omega-3 fats are noted for their role in normal brain function, growth and development. They also help prevent inflammation, which is associated with certain forms of cancer and heart disease. Omega-6 food sources
How to get more in your diet Omega-6 fats are more prevalent in our diets, therefore the emphasis is on adding more omega-3s to balance the type of fats. Avoid hydrogenated fats in your foods. Liquid forms of omega-6 oils are best. Omega-3 food sources
How to get more in your diet The American Heart Association recommends individuals eat fish high in omega-3s at least twice a week. Eat more nuts and seeds. In summary, you may help prevent diet-related health problems and improve your overall health by including in your diet monounsaturated fats, and the polyunsaturated fats – omega-6 and omega-3.
Jill Pluhar has a B.A. in Neuro and Behavioral Sciences from Mount Holyoke College. She has also completed her Master's of Nutriton Science from Oregon State University. Jill recently completed her Dietetic Internship at the Brigham and Women's Hospital and is employed on their staff in the Nutrition Consult Services department.
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