You're probably used to hearing the dictum that Americans need to eat less fat. After all, the typical Western diet of high-fat, processed foods is one of the factors in the U.S. obesity epidemic. High-fat foods contribute to serious health concerns as well; health experts therefore advise people to watch out for "hidden fats" in the food they eat. And yet, sometimes you hear that certain fats are healthy. This seemingly conflicting information probably makes you wonder if hidden fats are always bad for your health.
Hidden Fats
For the most part, the term "hidden fats" refers to the saturated fat and trans fats in commercially prepared baked goods, processed foods, packaged snacks and condiments like salad dressing, reports the Colorado State University Extension. Like many people, you often don't notice how these types of fat add up -- either because the fat content isn't listed, such as on some bakery goods, or because servings of condiments like salad dressing don't seem large enough to matter when it comes to fat intake.
Other Hidden Fats
However, not all types of hidden fats are bad. The Rutgers University Cooperative Extension notes that natural oils from unrefined foods are the healthiest sources of fat. These fats often aren't immediately obvious -- the heart-healthy fats in many nuts and seeds, for example, or the omega-3 fatty acids in salmon, avocados and olives. According to the Harvard School of Public Health, these unsaturated fats are good for your health -- improving cholesterol, reducing inflammation and stabilizing heart rhythm, among other benefits.
The Bottom Line
Most of what health experts call "hidden fats" are detrimental to your health, particularly the trans fats that have been ubiquitous in packaged snacks and desserts for so long. The Harvard School of Public Health notes that there are no known biological uses for trans fat. Several serious health risks are associated with them, including high cholesterol and heart disease. Therefore, experts advise you to read food labels and choose foods with 0 g trans fat as much as possible. Saturated fat, too, carries health risks; cut down on this type of hidden fat by choosing lean cuts of meat and reduced-fat dairy products.
Considerations
If you have questions or concerns about your fat intake, the types of fat to avoid or include in your diet and how much heart-healthy fat you should consume, consult your physician or a registered dietitian for advice. Recommendations for fat intake vary from person to person, according to individual health status and pertinent medical conditions. In general, however, whole, unprocessed foods -- especially those that are plant-based -- offer the best nutrition and the healthiest types of fat.
References
- Colorado State University Extension; Weight Loss Diet Books; J. Anderson, et al.; May 2010
- Rutgers University Cooperative Extension; Healthy Cooking & Shopping Tips; Karen Ensle, Ed.D., R.D.; September 2009
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good
- Harvard School of Public Health: Shining the Spotlight on Trans Fats
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