The Skinny on Fat – Everything you need to know about good and bad fats

By Avanti Vadivelu

Ok, so most of us have heard that there are good fats, and bad fats.  We hear that bad fats can contribute to raised cholesterol levels and could even cause heart attacks, and that good fats are vital to a healthy diet.  But what’s with all of those scientific terms that seem to always accompany the good fat/bad fat discussion?  And what is really ok to eat on a regular basis?  Well, we here at MyHealthGate.com waded through the research and have come up with what we hope gives us a better understanding of the fat facts.

First things first, an introduction to our key players:

• Saturated Fats - the bad guy… known to raise blood cholesterol levels
• Monounsaturated Fats - the good guy… can actually lower blood cholesterol level
• Polyunsaturated Fats – everyone’s best friend… has some good and bad properties
• Trans Fatty Acid – the worst enemy …a man-made fat that is worse for you than saturated fats

If you’re serious about maintaining a healthy diet, you should try to avoid ‘the worst enemy’ at all costs.  Trans fatty acids are created when certain oils are heated and in foods that contain hydrogenated oils, like some kinds of margarine.
So, if you see “partially hydrogenated” on any food label – steer clear!

It’s difficult to avoid all of the ‘bad guys’ in any situation, especially when it comes to food since it’s always the really tasty foods in which they appear.  The key here is moderation.  Stay away from cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats such as canola oil and olive.  Try cutting down on packaged foods – these are high in trans fats. And not all packaging labels are gimmicks…look for trans-fat free alternatives.  Limit the amount of meats and cheeses you choose to eat.  Finally, use lower-fat dairy products, such as 1% or skim milk rather than whole.

As for the ‘good guys’, they aren’t as hard to get as you may think.  Good fats can be found in salmon, tuna, walnut, peanuts, peanut butter, olives, avocados and seeds.  So the next time you order a martini, don’t feel guilty about eating that garnish!  

So, if you’re looking to get skinny just stick to these guidelines and give the ‘good guy’ more of a chance to appear in your life. 

Good luck and happy eating!