The Right Fats are Not Our Enemy

Fat.  The very word makes most dieters cringe, due to overzealous “experts” who made us believe that ingesting a single fat molecule would keep us fat forever.

Luckily, we know better now.  The truth is that certain fats are crucial in maintaining good health.  They contain fatty acids to help keep skin healthy, they help lower “bad” cholesterol (LDL) and raise “good” cholesterol (HDL) contributing to better heart health, and it helps keep you satiated so you eat less overall.

When it comes to health and weight loss, there are “bad” fats and “good” fats.

Bad Fats: Saturated and Trans Fats

Saturated fat comes from animal products like meat, eggs and cream, as well as some vegetable sources like coconut oil.  Saturated fat can be detrimental because it increases the level of cholesterol in your bloodstream, which raises your risk of heart disease.

Trans fat is often referred to as “the Frankenstein of fats” – it is created through “hydrogenation” which involves combining hydrogen and vegetable oil.

Food manufacturers do this to give their products a longer shelf life.  Unfortunately, trans fat has a dangerous effect on our bodies – causing our “good” cholesterol to drop and “bad” cholesterol to rise.

Food labels don’t always clearly indicate whether a product contains trans fat – be on the lookout for terms like “partially hydrogenated,” and “trans fatty acids”.

Good Fats: Monounsaturated and Polyunsaturated

Monounsaturated fat is found in nuts and olive oil, and provides a great health benefit by helping to lower bad cholesterol and raise good cholesterol in the blood.  Olive oil in particular is believed to be a great helper in weight loss, managing diabetes and preventing cancer.

Polyunsaturated fat is found mostly in seafood like salmon, but also includes some vegetable based oils like corn, sunflower and safflower.  The health benefits of polyunsaturated fat are similar to monounsaturated fat.

Salmon is rich in omega-3 fatty acids, which aid in brain function, reduce the risk of heart disease, and can help promote weight loss too.

For weight loss and general health, the fats found in nuts, olive oil and fish are wise choices.  Moderation is still a good idea since all fat is high in calories, but you no longer have to resign yourself to a dry, bland, boring meal plan.

Fat can be a friend rather than an enemy – you just have to choose the right fats.