While high fat diets are linked to many health problems such as heart disease, cancer, obesity, and type 2 diabetes, some fats have been shown to be healthy.
Dietary fat is an essential part of the diet that provides energy and helps is in the absorption and transport of fat-soluble vitamin. By understanding the difference between the three types of fat, we can trim down the unhealthy fats from our diets and improve our health.
Understanding the Three Types of Fat
Unsaturated fats: The healthiest choice.
Research has shown that eating foods with unsaturated fast, especially in place of foods that are high in saturated fats, may help lower the risk of heart disease by lowering LDL and cholesterol levels.
Unsaturated fats are liquid at room temperature. They mainly come from plant sources such as olive and canola oil. They are also found in nuts and avocados. Fish such as salmon, trout and tuna are also good source of unsaturated fat and high in omega-3 fatty acids.
Saturated fats: The less healthy choice.
Unlike unsaturated fat, saturated fats can increase your risk for heart disease. Eating foods that are high in saturated fats may increase LDL and total cholesterol levels in the blood. Research has shown that a diet that is high in saturated fats and total fat has more influence of raising your blood cholesterol than eating too much cholesterol.
Saturated fats are solid at room temperature and are mainly found in foods that come from animals. Foods that are high in saturated fats include the skin of poultry, fatty cuts of beef and pork, whole and 2% milk, butter, cream cheese, sour cream and ice cream. Some plants also high in saturated fats, these include coco butter, coconut and palm.
Trans fats: especially unhealthy.
Trans fats have a similar structure to saturated fats and can raise the level of LDL, cholesterol and triglycerides. They can also lower HDL levels.
Tran’s fats are mainly found in packaged foods. While many foods are now trans fat free it is important to read the food label and avoid foods with “hydrogenated or partially hydrogenated oils”.
These foods may include margarine, shorting, packaged snack foods and bakery items, microwave and theater popcorn and fried foods.
By choosing foods that have unsaturated fast most often and avoiding the intake of trans fats we can improve our eating habits and promote a healthy lifestyle.
Melissa Black - As a registered dietitian, I have devoted my time and energy in becoming a food and nutrition expert by completing my Bachelor's degree in ...
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