Fats: The good, the bad, and the ugly

Fat is not exactly a word one wants to hear in describing anything. But fat isn’t necessarily an all-bad word or negative description. One crucial aspect of weight management and health is “fat” content and type. What is a good fat? What is a bad fat? How much cholesterol is too much?

What are good fats?*

•Monounsaturated – Monounsaturated fats are called “good or healthy” fats because they can lower your bad (LDL) cholesterol. Among foods containing monounsaturated fats are avocadoes, almonds, olive oil, and sesame seeds. Be aware, however, that “good fat” does not necessarily equate to “low calorie.”

•Polyunsaturated – Polyunsaturated fats are also “healthy” fats. Sources of polyunsaturated fats include cottonseed oil, soybean oil, walnuts, some salad dressings, and pumpkin seeds.

•Omega-3 – Omega-3 fatty acids help prevent clogging of the arteries. Many of us are already aware that certain types of fish are a great source of Omega-3 fatty acids, such as Albacore tuna, herring, and salmon. But there are plant foods that contain these great fats, too, such as tofu, walnuts, and the flax-sunflower-sesame seeds found in AIMega™.

How about this for a uniquely AIM idea? Next time you make a smoothie, break open and blend in six AIMega™ capsules to obtain a great nutty flavor and the Omega-3 fatty acids needed in a balanced diet.

What are bad fats?*

•Saturated – Saturated fats can raise your cholesterol level which increases your chances of having heart disease. To help determine if a fat is saturated, ask yourself, “Is it solid at room temperature?” If it is, it is a saturated fat. Examples of foods that contain saturated fats are high-fat dairy products (whole milk, cheese, butter, and regular ice cream) and processed meats (bologna, hot dogs, sausage), lard, and the skin of poultry. It is recommended that 10 percent or less of your total calories come from saturated fat (this means less than 20 grams a day for those who consume 2,000 calories a day). If a product contains one gram or less of cholesterol per serving it is considered a good candidate for consumption.

•Trans – Trans fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Trans fats act like saturated fats and can raise your cholesterol level. Perhaps you have noticed the number of products on grocers’ shelves that make mention of the term trans fats. Listing trans fats on the label is now required, making it easier to identify foods with trans fat content. Items that are likely to contain trans fats are processed foods – chips, crackers, muffins, cakes, and most fast foods like French fries.

•Cholesterol – Your body makes some of the cholesterol in your blood. The rest comes from foods you eat. Foods from animals are sources of dietary cholesterol. Cholesterol from the foods you eat may increase your blood cholesterol, so it’s a good idea to eat less than 300 mg per day. Cholesterol is required on the label if the food contains it.
Sources of cholesterol include egg yolks, organ meats, and high-fat meats.

Fat plays a role in everything we consume and in what quantities we consume it. Omega-3 fatty acids assist in brain development, mono- and poly- unsaturated fats help you lower bad cholesterol (LDL), and implementing enough of the good fats in your diet will make you feel satiated (which means you eat less). They also play a vital role in your body’s ability to absorb the vitamins and minerals it needs to function at its best. So fat doesn’t have to be a bad word. It is only bad if you don’t understand it and don’t take steps to avoid the bad kinds of it.

*Source: www.diabetes.org

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