Nutrition 101 - Eat healthy fats

We have all heard that there are good fats and bad fats, but what does this mean, what are they, and how do I choose the best ones? There are three types of fats: polyunsaturated, saturated, and monounsaturated.

Polyunsaturated fats contain healthy omega 3 and omega 6 essential fatty acids which are critical for healthy cellular function, for brain function and development, for protecting the nervous system, for assimilating vitamins, for skin and vascular health, and for proper immune system function.6,7 . These beneficial fats may be found in soy foods, in peanuts, in fatty fish, in some margarines, in sunflower oil, and in corn oil.

"Foods high in omega-3-fatty acids include salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed oil, and canola oil. Other foods that contain omega-3-fatty acids include shrimp, clams, light chunk tuna, catfish, cod, and spinach."9

Some polyunsaturated fats, however, are highly processed, and become trans fats.1 Trans fats, also known as partially hydrogenated oils, are produced by adding hydrogen to liquid oils to make them more solid and have been linked to heart disease and cancer.1 Trans fats are commonly found in French fries, doughnuts, packaged cookies, and store bought baked goods.2 Trans fats have been found to increase the risk for a heart attack or other cardiovascular problems by as much as 23 percent just by increasing intake by just two percent.2

Saturated fats found in fatty meats, butter, whole milk, cheese, ice cream palm kernel oil, peanut oil, and lard have been found to elevate triglycerides and cholesterol.3 They also have been linked to increasing the risk of heart attack and stroke.3 Most experts agree that it is best to avoid or limit saturated fats in the diet.

Monounsaturated fats are beneficial to include in your diet and can be found in nuts, seeds, flax, and avocados.4 Many people are afraid of eating fat, but Dr. Andrew Weil, when describing his anti-inflammatory diet, says that 30% of the daily calories should come from healthy fats.5 Monounsaturated fats also contain essential fatty acids. Monounsaturated fats include olive oil, sesame oil, almond oil, and flax oil.4,6,7 Consumer Reports on Health says that these oils may help to keep the arteries elastic giving them the ability to adjust to abrupt changes in blood flow, a key to preventing heart attacks.8

When purchasing oils, it is best to buy organic, cold-pressed, minimally processed oils.8 Further it is recommended that we avoid the high heat processed oils, as many of them are made from genetically modified ingredients, and which may contain toxic substances.7

1Hilton Johnson Productions, Inc. (March 25, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
2Doheny, K. (2010). Vitacost daily health news. In New York City, trans fat ban is working: success has spawned similar efforts across the U.S., report finds.
3Hilton Johnson Productions, Inc. (March 26, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
4Hilton Johnson Productions, Inc. (March 23, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
5Weil, A. (2010). Science of anti-inflammatory nutrition. Retrieved from http://www.drweil.com/.
6Hilton Johnson Productions, Inc. (March 24, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
7Light, L. (2006). What to eat: the ten things you really need to know to eat well and be healthy! McGraw Hill: New York.
Hilton Johnson Productions, Inc. (March 27, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
8Consumer Reports on Health. (February 2010). The facts about fats.
9 Lee, D. and Thomas, G. (March 30, 2009). Fats, Fish Oil and Omega-3-Fatty Acids. Retrieved from http://www.medicinenet.com/script/main/art.asp?articlekey=23820&page=2.