What's the deal with fat? Is it healthy or unhealthy? Is coconut oil better than butter? What is better: a low fat or high fat diet? If you search the internet and social media you will find different answers to these questions. It can be so confusing! Not to worry, we're here to make it simple for you. Keep reading to learn the truth about fat.
Types of Fat
Fat is an important part of a healthy diet. Our bodies need fat to function properly. You may remember when low fat diets were all the rage. Now we know the type of fat you eat is more important than the amount. Choosing healthy fats more often than less healthy fats is best for your heart and overall health. Let's break down the 3 main types of fat, so you know which are healthy choices and where you can find them.
Unsaturated Fat
Most of the fat you eat should be unsaturated. These are our healthy fats because they:
- Lower "bad" cholesterol (LDL) and risk of heart disease and stroke
- Provide fats your body needs, such as omega-3 fatty acids
These fats are typically liquid at room temperature. Foods that contain unsaturated fat include:
- Vegetable oils (like olive, canola, or sunflower)
- Avocado
- Peanut butter
- Fatty fish (salmon, mackerel, herring, lake trout, and sardines)
- Nuts and seeds
Saturated Fat
Limit the amount of saturated fats you eat each day because these fats:
- Raise "bad" cholesterol (LDL) and risk of heart disease and stroke
Saturated fats are usually solid at room temperature and mostly come from animal sources. Foods rich in saturated fat include:
- Animal foods (many cuts of beef, poultry with skin, lard, butter, whole fat dairy products)
- Baked goods
- Fried foods
- Some plant based oils (coconut, palm, and palm kernel oil)
Trans Fat
Avoid these fats because they:
- Raise "bad" cholesterol (LDL) and risk of heart disease and stroke
- Lower "good" cholesterol (HDL)
Trans fats can be found naturally in small amounts, but are most commonly found in processed and packaged foods like:
- Baked goods (pastries, pie crusts, biscuits, cookies, crackers)
- Margarine and shortening
Trans fats have been nearly eliminated from our food supply. In 2015, the Food and Drug Administration (FDA) ruled to ban these fats because they're so bad for us.
Tips to Make Healthier Fat Choices
- Follow a healthy eating plan, like MyPlate, that is rich in whole grains, fruits, and veggies.
- For protein, choose lean cuts of meat and poultry. Or, choose non meat proteins like fish, beans, and lentils.
- Select dairy products that are skim or low fat.
- Roast, grill, or stir fry foods. Avoid deep frying.
- Read food labels. Choose foods with less saturated fat and trans fat. Avoid foods that list "hydrogenated" or "partially hydrogenated" oils. These are other names for trans fat.
- Limit the processed foods, fried foods, sweets, and desserts you eat. Instead of eating these daily, save them for holidays and special occasions.
- Healthy fats and unhealthy fats have the same amount of calories. If you're watching your weight, you still need to pay attention to portion size!
Recipes Full of Healthy Fat
Try one of our recipes! Below you'll find ones that are rich in healthy fat and limit unhealthy fats.
Watch out for next month’s blog, "The Truth About Fat: Part 2" where we will decode coconut oil, the keto diet, and more!
Want More Information?
- Get more info on Saturated, Unsaturated, and Trans Fats at ChooseMyPlate.gov
- Find tips to Cut Down on Saturated Fats from the Office of Disease Prevention and Health Promotion (ODPHP)
- Fish and Omega-3 Fatty Acids from the American Heart Association (AHA)
- Curious about coconut oil? Check out this Harvard Health Blog: Is there a place for coconut oil in a healthy diet?
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