Know Your Diet: Resolve to Understand Dietary Fats
Saturated fat, monounsaturated fat, trans fat, good fat, bad fat … with so many labels and standards, it can be confusing to figure out just what kind of fats do a body good and which ones can lead to clogged arteries.
The right amount of the right kinds of fats can provide
vital nutrients the human body needs to function
properly. In healthy quantities, the body uses fats as
an energy source and to build cell membranes. Fats
can also make chemical compounds the body needs
to regulate blood pressure, heart rate, blood clotting,
blood vessel constriction and the nervous system.
Use this guide to decipher the fatty confusion.
The Good
Your best options are monounsaturated and polyunsaturated
fats. If eaten in the place of so-called "bad" fats, these
can lower the risk of heart disease by lowering bad
low-density lipoprotein (LDL) cholesterol in the blood.
Monounsaturated fats remain liquid at room temperature
and include olive, peanut and canola oils. Additionally,
avocados and most nuts are high in monounsaturated fats.
Polyunsaturated fats are also usually liquid at room temperature and include vegetable oils, such as corn, sunflower and soy.
You may have heard of omega-3 fatty acids. These are polyunsaturated fats that are found mostly in seafood, including salmon, mackerel and herring.
The Bad
Any type of saturated fat should be avoided if possible.
It can significantly increase a person's risk of heart
disease by increasing the amount of LDL cholesterol
in the blood. Saturated fat is usually solid or waxy at
room temperature and can be found mostly in animal
products like red meat, poultry, butter and whole
milk. Other foods that contain this artery-clogging fat
include coconut, palm and many tropical oils.
| How Much Fat Is in Your Favorite Appetizers? |  |
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Source: Mercy Hospital, How Much Fat? Special Edition
Stop by HRMC's booth at the YWCA Town & Country Show on Mar. 24 and 25 in Huron to learn the fat content of your favorite appetizers. |
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The Unhealthy
Stay away from trans fats, also referred to as trans-fatty
acids. They come from adding hydrogen to vegetable
oil in a process called hydrogenation. This may act
as a preservative by making fat more solid and less
likely to turn rancid. Consumers will find it in many
commercial baked goods such as crackers and cookies.
It also rears its ugly artery-clogging head in fried foods,
such as doughnuts and french fries.
Health experts often recommend that consumers eliminate all trans fats from their diets.
Truth in Labels
The U.S. Department of Agriculture recommends that
consumers limit fat calories to only 35 percent of their
daily caloric intake. It's important to read nutrition
labels to discover just what kinds of fats are included in
various food products. Keep saturated fat to less than
10 percent of your total daily calories.
Food manufacturers are now required to list how much trans fat is included in their products. Note, however, that the USDA allows a manufacturer to advertise the product as being "trans-fat free" if there is less than 0.5 grams per serving. The best way to avoid trans fats is to check the ingredients. If the food contains hydrogenated or partially hydrogenated oils, it is guaranteed to have some trans fats.
Registered dietitian Shirley Chesney is available to talk to groups about developing healthy nutritional eating plans and how to enjoy food in moderation. Chesney can also provide individual nutrition counseling with a physician referral. For more information, call 605-353-6585 or e-mail info@huronregional.org.
| Know Your Numbers Discounted Heart Screening – $15 |
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This fasting test measures blood cholesterol, blood glucose, blood pressure and other heart risk factors. Call 605-353-6253 for an appointment. |
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