The Fats Of Life

It's the beginning of the year and as always people are concerned with health and getting in shape. With that in mind, lets talk a little about fats. Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. But it's easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health.

The problem is that the typical diet is higher in fat than it should be. Roughly 34-40% of the typical American diet comes from fat. Because fat enhances food taste and is so widely available in our food supply, it has taken a larger role in most diets.

Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.

"Choosing the right types of dietary fats to consume is one of the most important factors in reducing the risk of developing heart disease," says Tufts University researcher Alice Lichtenstein. DSc.

But while choosing healthier fats is better for your heart, when it comes to your waistline, all fats have about the same number of calories. And cutting the total fat in your diet not only helps you shed pounds, it can also help you live longer and healthier.

Basically, there are two groups of fats: saturated and unsaturated. Within each group are several more types of fats.

Let's start with the good guys -- the unsaturated fats. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both mono- and polyunsaturated fats, when eaten in moderation and used to replace saturated or trans fats, can help lower cholesterol levels and reduce your risk of heart disease. One type of polyunsaturated fat is omega-3 fatty acids. Omega-3s are found in fatty fish (salmon, trout, catfish, mackerel), as well as flaxseed and walnuts. And it's fish that contains the most effective, "long-chain" type of omega-3s. The American Heart Association recommends eating 2 servings of fatty fish each week.

Now on to the bad guys. There are two types of fat that should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease.

Saturated 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 2005 Dietary Guidelines recommend limiting saturated fats to 10% or less of your total calories, while the American Heart Association recommends keeping them to just 7% of total calories. There is evidence that saturated fats have an effect on increasing colon and prostate cancer risk.

The real worry in the American diet is the artificial trans fats. They're used extensively in frying, baked goods, cookies, icings, crackers, packaged snack foods, microwave popcorn, and some margarines.

Research has shown that even small amounts of artificial trans fats can increase the risk for heart disease by increasing LDL "bad" cholesterol and decreasing HDL "good" cholesterol. The American Heart Association (AHA) recommends limiting trans fat to less than 2 grams per day, including the naturally occurring trans fats. The U.S. Dietary Guidelines simply recommend keeping trans fats consumption as low as possible.

Stick to the good fats, monounsaturated and polyunsaturated fats. These lower bad cholesterol levels and increase good cholesterol levels. Just a little advice to get your new years diet off to the right start. Thanks for your ear and keep reading!