By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Fat has been thought of as bad for over 30 years and the root of our culture’s problems with obesity.  It is true that excess fat consumption is linked with obesity, heart disease and high cholesterol but fat free isn’t the answer.  The type of fat you choose makes a big difference!

Healthy fats are essential to good health

The human body uses essential fats as key building blocks for cells in the body.

Brain – Fats compose 60% of the brain!  They act as building blocks for neurons and are essential to brain functions including learning, memory retention and moods.  

Heart – Fats help to keep the heart beating at a regular rhythm.  The heart also uses fat as its main fuel.

Nerves – Fat building blocks surround nerve cells acting as insulators and protection for nerves.   Without it, nervous impulses do not travel properly.

Lungs – High concentrations of fat are found in a fluid called surfactant.  It lines the lungs and helps to keep them from collapsing. 

Digestion – Vitamins A, D, E and K can only be absorbed if they are taken with fat.  Dietary fat also slows the digestion of carbohydrates which prevents rapid spikes in blood sugar and provides more time for the body to break down food and absorb nutrients.

Immune System – healthy fats can help ease inflammation and help your immune system stay healthy.

Choose wisely

Transaturated fats   – THE WORST

Heating fat causes hydrogenation of fats which creates trans fats.  Vegetable oils that are typically used in foods are partially hydrogenated to help preserve the food.  This is great for the shelf life of your cookie, cracker, candy or baked good but not so good for you.  Not only does it increase your LDL but it also reduces your HDL (“good”) cholesterol!

Monounsaturated – HEALTHY

Olive oil, canola oil, peanut oil

These plant oils are liquid at room temperature and are associated with reduced risk of cardiovascular disease.

Polyunsaturated – HEALTHY

Corn oil, soybean oil, flaxseed oil, walnut oil, fish oil…and many more

This broad category of fats includes numerous fats that are all liquid at room temperature.   Essential fats that the body cannot form on its own are also found in this category so it’s important to include them in your diet.

Saturated – GOOD & BAD

Meat fat, butter, coconut oil, palm oil

These fats are solid at room temperature.  Most come from animal fat and they are associated with an increased risk of LDL (“Bad”) cholesterol.

Become fat savvy

Include olive oil, flax oil and fish oil as part of a healthy diet

Read the labels and be sure to avoid foods that are high in trans fats and check the ingredients for oils that are “partially hydrogenated”

Avoid fried foods especially when eating out to avoid saturated and trans fats

Choose lean cuts of meat

Butter or margarine?  Skip both and try using olive oil

Keep polyunsaturated fats cold.  Heating oils like flax will produce trans fats

Don’t go no fat…choose good fat!