The Importance of Fat
There are many reasons why your body needs fat. Fat, along with other nutrients, gives you the energy you need to do your daily activities. It also provides essential nutrients like fat-soluble vitamins and essential fatty acids. Essential nutrients are those your body can get only through food. Your body requires a certain amount of these fat nutrients.
There are many reasons why your body needs fat. Fat, along with other nutrients, gives you the energy you need to do your daily activities. It also provides essential nutrients like fat-soluble vitamins and essential fatty acids. Essential nutrients are those your body can get only through food. Your body requires a certain amount of these fat nutrients.
Moderation Is Key
Although your body needs certain fats, it is important that you limit the amount of fat you eat. Very low-fat diets still provide enough vital nutrients. One reason to limit total fat intake is to reduce total calories for weight management. That's because fat is high in calories — 1 gram of fat has more than twice as many calories as 1 gram of carbohydrate or 1 gram of protein. Another reason to limit fat is to reduce or prevent high cholesterol, which is a major risk factor for heart disease.
Although your body needs certain fats, it is important that you limit the amount of fat you eat. Very low-fat diets still provide enough vital nutrients. One reason to limit total fat intake is to reduce total calories for weight management. That's because fat is high in calories — 1 gram of fat has more than twice as many calories as 1 gram of carbohydrate or 1 gram of protein. Another reason to limit fat is to reduce or prevent high cholesterol, which is a major risk factor for heart disease.
Fats, Good and Bad
Studies have shown that the type and amount of fat you eat can have a big impact on your risk of heart disease. Understanding the various fats will help you know what to eat and what to avoid.
Studies have shown that the type and amount of fat you eat can have a big impact on your risk of heart disease. Understanding the various fats will help you know what to eat and what to avoid.
Saturated Fat
Saturated fat is considered "bad" fat because it raises the levels of blood cholesterol. By controlling the total amount of fat you eat, you can often control your cholesterol levels to help stay heart healthy.
One way to recognize saturated fats is to know that most come from animal products. Saturated fats, like lard, are also solid at room temperature. Butter, milk, eggs, meat, and chocolate all contain saturated fats.
Saturated fat is considered "bad" fat because it raises the levels of blood cholesterol. By controlling the total amount of fat you eat, you can often control your cholesterol levels to help stay heart healthy.
One way to recognize saturated fats is to know that most come from animal products. Saturated fats, like lard, are also solid at room temperature. Butter, milk, eggs, meat, and chocolate all contain saturated fats.
Trans Fat
Trans fat is also considered "bad" fat because your body treats trans fat much like a saturated fat. Trans fats are also believed to raise blood cholesterol.
Trans fat — or trans-fatty acids — is created when the fat in food is processed. If an ingredient in a food is partially hydrogenated, it means the food contains trans fat.
Trans fats are formed when a special chemical process changes liquid fat (like vegetable oil) to a solid fat (like shortening). The solid fat is more stable on the grocery shelf than liquid fat. Trans fats are often used in processed foods instead of lard, which is a saturated fat. Some processed foods that contain trans fat are shortening, cookies, crackers, fried foods, and some margarines.
Trans fat is also considered "bad" fat because your body treats trans fat much like a saturated fat. Trans fats are also believed to raise blood cholesterol.
Trans fat — or trans-fatty acids — is created when the fat in food is processed. If an ingredient in a food is partially hydrogenated, it means the food contains trans fat.
Trans fats are formed when a special chemical process changes liquid fat (like vegetable oil) to a solid fat (like shortening). The solid fat is more stable on the grocery shelf than liquid fat. Trans fats are often used in processed foods instead of lard, which is a saturated fat. Some processed foods that contain trans fat are shortening, cookies, crackers, fried foods, and some margarines.
Unsaturated Fats
Luckily there's unsaturated fat — fat that does not come from animals. Monounsaturated and polyunsaturated fats are two types of unsaturated fats. They are considered the "good" fats. They are believed to lower cholesterol levels when taken in moderation and used in place of saturated fats.
You can usually tell that a fat is unsaturated if it comes from a plant or fish. The more liquid a fat is at room temperature, the more unsaturated it is. The more unsaturated a fat is, the better choice it is as a fat source in your diet. Unsaturated fats are found mainly in nuts, avocados, and vegetable oils such as sunflower, olive, and canola oils.
One type of unsaturated fat — omega-3 fatty acids — may even protect against heart disease. Omega-3 fatty acids are found in mackerel, albacore tuna, salmon, and sardines. This is often why doctors and dietitians recommend including fish in your diet. Fish is also lower in total fat than many other meat choices.
Luckily there's unsaturated fat — fat that does not come from animals. Monounsaturated and polyunsaturated fats are two types of unsaturated fats. They are considered the "good" fats. They are believed to lower cholesterol levels when taken in moderation and used in place of saturated fats.
You can usually tell that a fat is unsaturated if it comes from a plant or fish. The more liquid a fat is at room temperature, the more unsaturated it is. The more unsaturated a fat is, the better choice it is as a fat source in your diet. Unsaturated fats are found mainly in nuts, avocados, and vegetable oils such as sunflower, olive, and canola oils.
One type of unsaturated fat — omega-3 fatty acids — may even protect against heart disease. Omega-3 fatty acids are found in mackerel, albacore tuna, salmon, and sardines. This is often why doctors and dietitians recommend including fish in your diet. Fish is also lower in total fat than many other meat choices.
