Fat. You want to eat less of it, maybe even eliminate it from your diet. Not so fast. While you shuld avoid certain fats, some varieties are actually good for you.
Katherine Tallmadge,M.A.,R.D., a spokeswoman for the American Dietetic Association, says certain fat are sources of energy and provide nutrients that help regulate blood pressure, heart rate and nervous system.
"We do need fats,"Tallmadge says."But there are healthy fats and unhealthy fats,"so it's important to understand the difference.
THE GOOD....
Healthy fats fall into two categories: monounsaturated fats, which remain liquid at room temperature, include olive, canola and peanut oils. In addition, avocados and most nuts contain large concentrations of monounsaturated fats, which have been shown to lower the risk of coronary heart disease.
Katherine Tallmadge,M.A.,R.D., a spokeswoman for the American Dietetic Association, says certain fat are sources of energy and provide nutrients that help regulate blood pressure, heart rate and nervous system.
"We do need fats,"Tallmadge says."But there are healthy fats and unhealthy fats,"so it's important to understand the difference.
THE GOOD....
Healthy fats fall into two categories: monounsaturated fats, which remain liquid at room temperature, include olive, canola and peanut oils. In addition, avocados and most nuts contain large concentrations of monounsaturated fats, which have been shown to lower the risk of coronary heart disease.
Polyunsaturated fats are typically liquid at room temperature and in the refrigerator. Two classes of polyunsaturated fats include omega-3 and omega-6fatty acids. Omega-3 are found in such foods as salmon, walnuts and flaxseed."Omega-3s are important for the heart and brain,"Tallmadge says.
And according to some preliminary research, healthy omega-6fats,found in nonhydrogenated vegetable and seed oils(safflower and sunflower oils,for example) and whole grains, may help improve rheumatoid arthritis and skin disorders such as psoriasis and eczema.
.....AND THE BAD
Unhealthy fats are generally solid at room temperature and include animal fats, found in butter, whole milk dairy products and red meat, and man-made fats in magarine and shorthening. saturated fat and trans fat are in this category."These fats raise LDL cholesterol(the"bad"cholesterol)and clog arteries,"Tallmadge says.
The National Academy of Sciences recommends a daily fat intake of no more than 35 percent of total calories. Tallmadge emphasize looking at the type of fats in food instead of total fat content. "Look for foods that are low in saturated and zero in trans fat,"she says. "Total fat isn't so meaningful."
