Fat

Dietary fat is essential to a healthy body. Fats in the diet are important for the absorption of fat-soluble vitamins, is essential to brain development and function and plays an important role in hormone production. Moreover, a healthy amount of fat on the body protects our internal organs and provides insulation in cold weather.

Fat in the diet can be generally classified as one of two types: saturated or unsaturated. What makes the difference between saturated and unsaturated fats is their chemical composition. In other words, the way the fat is made up, determines whether or not it is considered healthy or unhealthy. Healthy types of fats actually help to lower our blood cholesterol levels whereas unhealthy fats wreak havoc by raising our blood cholesterol levels.

The 'Good' or 'Healthy' Fats

Monounsaturated fats are:

• Liquid at room temperature
• Found in nuts and some vegetable oils, including olive, canola and peanut oils
• Found to lower blood cholesterol levels, particularly LDL

Polyunsaturated fats are:

• Found mainly in vegetable oils (high amounts in sunflower oils)
• Liquid at room temperature
• Essential, as they contain a type of fat (omega-3 fatty acids) that cannot be produced by the body
• Found to lower LDL

Omega-3 fatty acids, namely, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are:

• Essential for normal growth, cognitive development, brain function among other functions of the body
• Found in fatty fish (salmon, tuna, sardines and mackerel among others), canola oil, sunflower oil and flax seeds
• Linked with decreased platelet aggregation (blood clotting) and healthier circulatory systems and lower triglycerides - all found to decrease the risk of heart disease and stroke

The 'Bad' or 'Lousy' Fats

Saturated fats are:

• Solid at room temperature
• Mainly found in animal fat (beef fat, chicken skin, the fat in milk, butter, and cheese)
• Implicated in raising LDL cholesterol levels and contributing to heart disease

Trans saturated fats are:

• A byproduct of hydrogenation, a process where hydrogen molecules are added to liquid oils to make them solid and easy to spread at room temperature
• Found in some types of crackers, potato chips and other snack foods, and baked goods
• Implicated in raising LDL cholesterol levels and contributing to heart disease

Triglycerides are:

• Compounds that transport lipoproteins in the blood
• Linked to an increased risk for heart disease
• Compounds that can be affected by high sugar and alcohol intake

What about eating eggs?

Eggs are an excellent source of nutrition. Egg whites contain protein and the yolk contains vitamins, minerals, saturated fat and cholesterol. For those with high cholesterol health experts recommend having no more than 2 yolks per week as part of a healthy diet.

Does eating fat make us fat?

No. In fact, any nutrient - whether it is carbohydrate, protein or fat - that's eaten in excess of caloric needs causes the body to accumulate body fat. Dietary fats are essential to a healthy body. The trick is to choose healthy types of fats in addition to eating vegetables and fruits, whole grains and lean animal products. Couple healthy eating with exercise to maintain a health weight.

Helpful hints to choosing fats wisely:

• Include healthy types of fats in your shopping cart. Choose canola or olive oil, a non hydrogenated margarine and nuts, lean meats such as lean ground beef, fish or turkey, and lower fat milk (1% milk fat or less, skim if possible, fat free yogurts and cheeses that are less than 20% milk fat).
• Learn and use low-fat ways of preparing foods such as steaming, poaching, grilling/barbecuing and broiling.
• Toss a handful of your favourite nuts on top of salads.
• Trim the visible fat from meat cuts and remove the skin from chicken before eating it.
• Limit added fats such as full fat salad dressings, butter, hydrogenated margarine and mayonnaise to 1-2 tablespoons (3-6 teaspoons) per day.
• Choose to use canola oil, olive oil, a non-hydrogenated margarine or a cooking spray in cooking and baking.
• Include 2-3 servings of fish in your diet twice weekly.
• Read the nutrition label to learn valuable information about your food choices, avoid products that use hydrogenated oils as much as possible.

Have questions?

Dietitians are a trusted source for nutrition information. For answers to nutrition questions contact Dial-A-Dietitian at 1-800-667-3438. See your doctor if you have concerns about your blood cholesterol levels.