Three Types of Fat: Not All Bad


Monosaturated Fat

This is the good type of fat to eat. One way to recognize this type of fat is that it is liquid at room temperature. Monounsaturated fats help decrease high blood cholesterol levels if they are part of a low-fat diet. They also contain antioxidants that some claim to reduce artery clogging and chronic diseases such as cancer.

Oils in this group include:

-- Olive Oil
-- Fish Oil
-- Macadamia Nut Oil
-- Canola Oil
-- Grapeseed Oil
-- Avocado Oil
-- Walnut oil
-- Flaxseed Oil

These are the best choices according to experts because they are very high in monounsaturated fats and offer some extra benefits such antioxidants. Fish oil and Canola oil are rich in beneficial omega-3 fatty acids which, according to author Jean Carper (Stop Aging Now), may help save you from cardiovascular disease, cancer, respiratory problems,and inflammatory ailments.

Polyunsaturated Fats

These fats are OK, because they tend to lower cholesterol, but have been associated with cancer and accelerated aging in animals. Some oils, such as soybean oil, do have antioxidants which may balance out the risk.

However, the real risk comes from hydrogenation. This is what makes these polyunsaturated fats hard. In their natural state they are liquid at room temperature. According to some experts, such as Walter Willett a Harvard Researcher, the trans-fatty acids created when vegetable oils are hydrogenated (such as margarine) can cause heart disease. Experts also warn that these trans-fatty acids may raise cholesterol levels.

Some polyunsaturated oils are corn oil, soybean oil and peanut oil.

Saturated Fats

This is the one to steer clear of as often as possible. How much saturated fat is in a product can be determined on packaged foods by simply reading the Nutrition Label. Read how much total fat is in a product, but pay attention to the amount of saturated fat too.

Saturated fats promote heart disease by raising cholesterol levels and causing clogged arteries. Some experts say that they also increase the risk of certain cancers.

Saturated fat is solid at room temperature and comes form meats, poultry (especially the skin), and dairy products. Coconut, palm and palm kernel oils are also high in saturated fats. Experts are advocating cutting back on corn oil too ,even though that was a preferred choice a few years ago. Apparently, corn oil is high in omega-6 fatty acids which are associated with cancer risk.

The American Dietetics Association advocates that people should be "fat smart." While people are beginning to understand the role that high fat diets can play in increasing the risk of disease, it is important to know *how* to reduce fat.

Eliminating fat completely is impossible, especially because we need some fat in our diet to maintain our health. But choosing which fats to eliminate and choosing more "good" fats instead of saturated fats can make a big difference!


Copyright Health ResponseAbility Systems, Inc.


4/20/99 1:10 PM