Fats. The good, the bad, and the ugly!

By: Erin Croke, PDt. And Laura Kingston, PDt.

Fat is important in the diet for many bodily functions, however it has gotten a bad reputation over the years. Many people falsely assume any fat is bad fat and should be eliminated from the diet. Contrary to this belief, we do need fat in our diet. The key is to choose the right types and control portions.  

Types of Fat:

The Good – Unsaturated fat

          There are two types of unsaturated or “good” fat: polyunsaturated and monounsaturated. Both of these fats act in the body to reduce “bad cholesterol” or LDL and maintain “good cholesterol” or HDL. Consuming more of your dietary fat in unsaturated form reduces the risk of heart disease and stroke. Good sources of unsaturated fat include: liquid plant based oils (canola, flax, olive etc.), fatty fish, nuts, and seeds. One well known polyunsaturated fat, Omega-3, has also been linked to improving immune and inflammatory disorders.

The Bad – Saturated Fat

          Saturated or “bad” fat works in the body to increase bad LDL cholesterol and therefore consuming too much of this fat increases the risk of heart attack and stroke. Animal fat is the main source of saturated fat in our diets. Foods like high-fat dairy (milk, yogurt, and cheese) and meats all contain high amounts of saturated fat. To limit this type of fat it is important to choose lower fat or fat free dairy products and choose leaner meats more often.

The Ugly – Trans Fat

          The worst and probably the most talked about fat is trans fat. This fat is a double whammy when it comes to cholesterol levels in the body as it acts to decrease good HDL cholesterol AND raise bad LDL cholesterol. This fat poses the greatest risk of heart disease and stroke compared to other fats. It is industrially produced when vegetable oils are hydrogenated and is rarely found in nature. Processed and manufactured food is the main source of trans fat, however most manufacturers are working to reduce or eliminate trans fat in their products. Look for products that have a “trans fat free” label or turn to the nutrition facts table to ensure a product is actually free of trans fat.

Take home message:

• ·         Choose low fat foods more often.

• ·         Enjoy small portions of healthy fats, ie. nuts, oils, seeds, fatty fish etc.

• ·         Limit saturated fat by choosing low fat dairy (1% or less).

• ·         Choose leaner meats (chicken, loin, sirloin, rump etc.) and trim any visible fat from meat BEFORE cooking.

• ·         Avoid trans fat by reading labels and choosing trans fat free foods.