October 27, 2019: Fat Isn't All Bad

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Generally speaking, fat is a fitness and nutrition buzz word that elicits a strong negative response. You need to lose fat! Stop eating so many fatty foods! Well, wouldn’t it make sense that to truly be on the healthy path of life, you should just eliminate fat altogether? The truth is, our body actually NEEDS fat to survive. This week, we’re going to talk about why you shouldn’t be afraid of eating fat.

The USDA’s Dietary Guidelines since 2005 have recommended that adults get 20%-35% of their calories from fats. While that sounds doable, the issue is that the typical American actually consumes between 34%-40% of their calories from fat! Unfortunately, most of that fat comes from dangerous sources that lead to obesity and heart disease.

Wait, I thought you said fat wasn’t bad?

Yep, I did. Good fats comprise part of a healthy diet. They supply your body with energy, help keep your skin soft and smooth, help in the absorption of the fat-soluble vitamins A, D, E, and K, and are instrumental in blood clotting and muscle movement. So, why, then, has fat become such a bad word? The problem is that there are different types of fats – some good, some bad, and without a little education, it’s tough to know the difference. There are two main categories of fats – saturated fats, or the bad ones, and unsaturated fats, the good fats.

Bad Fats - Trans Fat

I know you’ve heard these words “trans fat” or “trans fatty acid” in the news, but you probably haven’t heard what that means. Trans fat is a byproduct of a process that is used to turn healthy oils into solid to increase their shelf life. On food label ingredient lists, this is typically listed as partially hydrogenated oil. Trans fat is bad because it can affect heart health because they increase “bad” (LDL) cholesterol and lower “good” (HDL) cholesterol.

Here are a few products to avoid that are nearly always made with partially hydrogenated oil: French fries, margarine, pre-made cake and muffin mixes, frosting, frozen meals, crackers, peanut butter, cocoa mix, and microwave popcorn. Here are a few others that have a high probability of including trans fats: packaged breads, pasta, breakfast cereals, frozen snack foods, and low-fat ice cream.

Bad Fats - Saturated Fat

Saturated fats are another “iffy” fat to avoid as much as possible. These fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable fats that are liquid at room temperature, such as coconut and palm oils. The American Heart Association recommends limiting saturated fats to no more than 7% of your daily intake of calories because an abundance of saturated fats in your diet can lead to heart disease and some studies indicate a link between these fats and colon cancer risk.

Good Fats

There are two main categories for “good” fats, and these include monounsaturated and polyunsaturated fats. When used in moderation, these fats can be instrumental in lowering both LDL (bad) cholesterol and triglycerides. There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Found primarily in fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil, omega-3 fatty acids are credited with increasing heart health as well as decreasing the risk of stroke.

Monounsaturated fats are found in olive oil, peanut oil, canola oil, avocados, most nuts, safflower and sunflower oils. A primary component of the Mediterranean Diet (regarded as one of the healthiest ways of eating), studies have shown that people who eat these foods regularly have a low rate of heart disease. It’s especially helpful when used in place of saturated and trans fat-laden foods.

Replacing even a fraction of your “bad” fat food intake with “good” fat food intake can make a huge difference in your overall health. Start taking the time to read ingredient labels on foods you purchase and make a conscious effort to avoid the bad fat to help you stay on the road to a healthy life.

Next Sunday, we’ll talk about why you should be setting goals and how to do it.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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