The fact is everyone needs fats. Fats provide energy during exercise and in between meals, insulates the
body and is a shock absorber for bones and organs, is an essential component of cell membranes, and
Omega 3 fats aid in growth, development, and brain function. However, when consumed in excess
amount, fats contribute to weight gain, heart disease and certain types of cancer. Some fats promote
our health positively while others increase our risks of heart disease. The key is to replace bad fats with
good fats in our diet.
• Monounsaturated Fats: These fats lower total cholesterol
and LDL cholesterol (the bad cholesterol) while increasing
HDL cholesterol (the good cholesterol) and help in the loss of
body fat. Peanuts, walnuts, almonds, pistachios, avocado,
olives, fish, canola and olive oil are all good sources of these
• Polyunsaturated Fats: These fats also lower total
cholesterol and LDL cholesterol. Salmon, fish oil, corn, soy,
safflower and sunflower oils are high in polyunsaturated fats.
Omega 3 fatty acids belong to this group.
• Saturated Fats: These fats raise total blood cholesterol as
well as the bad LDL cholesterol. Saturated fats are found in
animal products such as meat, dairy, eggs, and seafood. Some
plant oils such as coconut oil and palm oil also contain these
• Trans Fats: Trans fats were invented by scientists by
“hydrogenation” so that they can withstand better in
processing and provide a better shelf life. These are found in
many commercially packaged foods, commercially fried food,
packaged snacks and as well as in vegetable shortening and
hard stick margarine.
Tips to cut Fat:
Avoid using cooking oils that are high in saturated fats and/or trans fats. Instead, use
canola oil or olive oil. These are high in Mono and polyunsaturated fats.
Minimize using commercially packaged foods as they tend to be high in trans fats.
Look on labels for trans-fat free alternatives.
Since saturated fats are found in animals products, use lower-fat versions. Use 1% or
skim milk instead of whole milk. Trim visible fats and skins from meat products or buy
Nutrition Intern leaner meats.
Amanda Poppleton Reference: www.healthcastle.com