{"id":399,"date":"2015-04-27T15:24:10","date_gmt":"2015-04-27T22:24:10","guid":{"rendered":"http:\/\/blogs.oregonstate.edu\/moore\/?p=399"},"modified":"2024-04-12T11:52:57","modified_gmt":"2024-04-12T18:52:57","slug":"bad-fat-good-fat-whats-not-so-bad-about-fat","status":"publish","type":"post","link":"https:\/\/blogs.oregonstate.edu\/moore\/bad-fat-good-fat-whats-not-so-bad-about-fat\/","title":{"rendered":"Bad Fat – Good Fat: What\u2019s not so bad about fat?"},"content":{"rendered":"

Interested in which types of fat you should be putting in your body? Well, you came to the right place. Yes, I said you should put fat into your body! For years fat-free or low-fat diets were the answer to our health problems and although we should limit some fats, other fats are healthy for us.<\/p>\n

So why do our bodies need fat?<\/h2>\n

You should <\/em>put some fat into your body. Keeping total fat intake to 20-35% of daily calories is recommended for adults 19 years and older. Vitamin A, D, E, and K are all fat-soluble vitamins, and we need fat in our diet in order to absorb them. Fat also provides the body with some energy and essential fatty acids. Fat is used to build new cell membranes, clot blood, move and build muscles, and ease inflammation. Fat acts as a shock absorber, protecting our vital organs. Fat also provides a lot of flavor and flavor is always important!<\/p>\n

Let\u2019s start with the bad<\/h2>\n

Trans fats and saturated fats are the bad fats we want to avoid or limit in the diet. <\/strong><\/p>\n

\"greasySmall amounts of trans fat can be naturally occurring in some meats and dairy, but these fats are mostly found in processed foods. In the body, trans fat INCREASES bad cholesterol (LDL) and decreases good cholesterol (HDL). Consuming trans fat increases one\u2019s risk for heart disease, stroke, and diabetes. Trans fats are usually created when oils go through a process called partial hydrogenation to make them more solid. This is done by adding hydrogen to vegetable oil. These fats are then added to processed foods to give them a longer shelf life and to have a solid form that is important in baked goods. These foods can include cakes, cookies, pies, crackers, chips, microwave popcorn, pizza, fried foods, creamer, margarine, etc. It\u2019s always important to check the ingredients list for trans fats labeled as \u201cpartially hydrogenated oils,\u201d because with very trace amounts (0.5 gram\/serving), trans fats will not be listed on the nutrition facts panel. It\u2019s best to avoid trans fats all together. Research from the Harvard School of Public Health shows for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.<\/p>\n

Saturated fats are found mostly in animal sources such as red meat and dairy. Although this type of fat is found naturally in our food, we need to limit how much we consume. Saturated fat increases bad cholesterol while decreasing good cholesterol. It also increases total blood cholesterol and aids in atherosclerosis, a term to describe cholesterol build up in the arteries. This can lead to a heart attack or stroke. The American Heart Association recommends aiming for 5% to 6% of daily calories from saturated fat, but recommendations up to 10% of calories are also common.<\/p>\n

Now for the Good<\/h2>\n

Monounsaturated fats and polyunsaturated fats are the \u201cgood fats\u201d that we want to emphasize or add in our diet. These fats are good for your overall health by protecting your heart, and lowering your cholesterol levels.<\/strong><\/p>\n

\"SourcesMonounsaturated fats are the only fats that actually decrease bad cholesterol (LDL) without decreasing good cholesterol (HDL). Monounsaturated fats are found in foods such as olive, peanut, safflower and canola oils, nuts, avocados, and peanut butter, among others.<\/p>\n

Polyunsaturated fats are essential fatty acids. This means your body can\u2019t make these. Polyunsaturated fats are needed in the diet to maintain a healthy cardiovascular system. Polyunsaturated fats decrease bad cholesterol (LDL) but can also decrease good cholesterol (HDL). This does not mean you should avoid polyunsaturated fats.\u00a0\u00a0 Two important types of polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids. Omega-3 fatty acids provide a wide range of health benefits. In the body they promote normal brain function, reduce cholesterol levels including triglycerides, lower the risk of coronary heart disease, decrease blood pressure levels, help treat depression, and ease inflammation. Low consumption of omega-3s can be associated with a greater risk of developing Alzheimer\u2019s disease. The best way to get omega-3 fatty acids is by consuming fatty fish such as salmon, trout, tuna, mackerel, sardines, and herring. It is recommended to consume these types of fish twice a week to get adequate amounts of omega-3 fatty acids in the diet. Although omega-3s are found in plant sources, the body can\u2019t convert or use it as well as when it is in fish. Foods high in omega-6 fatty acids include poultry, whole grains, nuts, cereals, and vegetable oil. With the common American diet, omega-6 fatty acids are consumed on a more regular basis than omega-3s. Getting adequate amounts of omega-6 fatty acids is usually not an issue.<\/p>\n

Fish Oil Supplements<\/h2>\n

The body can convert and use omega-3s from fish better than it can from any other form. That being said, it\u2019s better to get your omega-3s from fish, rather than a fish oil supplement. But, this is not always an option. In that case, a fish oil supplement might be recommended by your physician. A supplement might also be recommended in addition to the consumption of fish for various reasons including high triglycerides or high blood pressure. It\u2019s important to know that the FDA doesn\u2019t regulate supplements as it does medications. There can be major concerns regarding quality control and actual content of a supplement. Make sure you educate yourself on the brand of supplements you choose to purchase, and ask your pharmacist for a recommendation if needed.<\/p>\n

Focusing on Healthy Fats<\/h2>\n

If you would like to cut out bad fats and focus on the good fats, the Mediterranean eating plan might be what you are looking for. This diet focuses on unprocessed foods with olive oil (monounsaturated fat) being the oil of choice. Animal foods such as fish, dairy, and lean meats are included in small amounts.<\/p>\n

Salmon with Warm Tomato-Olive Salad<\/h2>\n

Recipe via FoodNetwork<\/a><\/p>\n

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Ingredients<\/h3>\n