With all the emphasis on low-fat eating and trying to lose body fat, it seems like a contradiction that some fat has health benefits. Fats are a necessary part of a balanced diet, and focusing on unsaturated fat as a substitute for saturated fat is a heart-healthy choice. The important thing is to know what fats to include in the diet and what fats to avoid or limit.
Trans and Saturated Fats
Trans fat and saturated fat should be limited in the diet. Trans fat is created through hydrogenation, where hydrogen is added to vegetable oil. They are used in the manufacturing of food because they extend its shelf life. Sources of trans fat are partially hydrogenated vegetable oils, shortening and margarine, fried foods, and commercially baked goods. Trans fat raises LDL cholesterol, the 'bad' cholesterol, while also lowering HDL cholesterol, the 'good' cholesterol. Saturated fat is found in animal products, including meat, seafood, eggs, poultry, dairy products, lard and butter, as well as in tropical oils such as coconut and palm oil. Saturated fat increases LDL cholesterol.
Unsaturated Fat
There are two types of unsaturated fat, monounsaturated and polyunsaturated, and these are considered to be the healthier fats. Monounsaturated fat is found in avocados, canola oil, olive oil and nuts and seeds. Sources of polyunsaturated fat are vegetable oils like safflower oil, corn oil, sunflower oil, soy oil and cottonseed oil. The Omega-3 fatty acids are also a type of polyunsaturated fat. These are found in cold water fish such as salmon, herring and mackerel, as well as in walnuts, flax seeds and flax seed oil.
Benefits of Unsaturated Fats
Most of the benefits of unsaturated fats are related to heart health. According to the American Heart Association, unsaturated fats can help to lower cholesterol levels in the blood, which is an important step in lowering heart disease risk. Monounsaturated fat helps to regulate the clotting of blood. Additionally, research has indicated that monounsaturated fats help to control blood sugar and insulin levels. Omega-3 fatty acids are indicated to decrease blood pressure, help to prevent irregular heartbeats, and lower the risk of developing coronary heart disease.
Switching to Unsaturated Fats
Fats contain twice the calories of protein and carbohydrates, so attempts should be made to use unsaturated fat instead of saturated fat and trans fat, rather than in addition to them. To make the switch, when baking use canola oil, add salmon or mackerel to the diet a few times a week rather than meat, saute in olive oil instead of butter, and use avocado in sandwiches rather than cheese. When making salad, add nuts and seeds rather than bacon bits and use salad dressings that are olive oil based. Good unsaturated fat snacks are nuts, popcorn -- without the butter, of course -- and nut butters.
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