2 0 2 0 H E A LT H C A R E G U I D E
Let’s Talk Fat: Heart Healthy Fats By Joella Baker
F
ats have been given a bad rap over the years, but now people are starting to understand how great they are for the body and the heart. That is, if you eat the right ones and in moderation. After all, not every fat is equal. It’s important to add the right fats to your diet.
What are good fats and bad fats?
Research is continuing to evolve on dietary fat. Harvard has done some recent studies stating fats can be good for you. In fact, fats are very important to your diet. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients. It’s important to know that food and oils contain a mixture of fatty acids, but the predominant type of fat they contain is what makes them “good” or “bad.” The fats we consume are saturated fats, trans fats, monounsaturated fat and polyunsaturated fat. Which ones are good and bad? Bad Fats: Trans fats are bad and include, margarine, shortening, beef or pork fat, fried foods (french fries, doughnuts, deep-fried fast foods), baked goods (cookies, cakes, pastries), processed snack foods (crackers, microwave popcorn). Trans fat can raise LDL cholesterol, also known as “bad” cho-
lesterol. Trans fat can also suppress high-density lipoprotein (HDL) levels, or “good” cholesterol. Doctors have also linked trans fats to an increased risk for inflammation in the body. These are good in moderation: Saturated fat sources include: fatty cuts of beef, pork, lamb, dark chicken meat and poultry skin. They also include high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream), tropical oils (coconut oil, palm oil, cocoa butter) and lard. Eating too much saturated fat can increase blood cholesterol levels and low-density lipoprotein (LDL) levels. Doctors have linked the higher intake of saturated fats with heart disease risks. However, according to Harvard University, researchers now think saturated fat may not be as bad as once thought. Healthy Fats: Doctors consider monounsaturated fat and polyunsaturated fat more “heart-healthy” fats. These are fats that are better choices for your diet. Monounsaturated fat: This is one of the good types of fat and is found in foods and oils. Research has consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol level and decrease your risk of cardiovascular disease. These foods include nuts (almonds, cashews, peanuts, pecans), vegetable oils (olive oil, peanut oil), peanut butter and almond butter, avocado. Polyunsaturated fat: Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs to get them from foods. A certain type of this fat, called omega-3 fatty acids, have been shown to be particularly beneficial for your heart. Omega-3s appear to not only decrease the risk of coronary artery disease, but also to help lower blood pressure levels and guard against irregular heartbeats. The following types of fatty fish contain omega-3 fatty acids: salmon, herring, sardines, trout. You can also find omega-3s in flaxseed, walnuts and canola oil, although these contain a less active form of the fat than fish do. In addition to omega-3 fatty acids, you can find polyunsaturated fat in the following foods, which contain omega-6 fatty acids: tofu, roasted soybeans and soy nut butter, walnuts, seeds, vegetable oils, soft margarine. In conclusion, new research has revealed that fats can be good for you and your heart. We do know that trans fats are harmful to one’s health, saturated fats are not currently linked with increased heart disease risk and can offer positive health benefits. However, they likely aren’t as healthy as monounsaturated and polyunsaturated fats can be. Healthier fats need to be part of your diet, but you must eat these fats in moderation because all fats are high in calories. Anytime you change your nutrition or diet, you discuss it with your health professional, but if you change your diet in a positive way, it’s possible to make some improvements that can help your heart and improve your quality of life. n References: Harvard University at www.harvard.edu and at www.healthline.com and www.webmd.com.
18
FEBRUARY 2020 | www.northernconnectionmag.com
