Is Fat really a dietary evil?

1. Fat is a dietary evil—or so you may have heard.
2. Here are several sources of good-for-you fats: • Olive and canola oils • Nuts, especially walnuts • Seeds, especially flaxseeds • Fatty fish, such as salmon • Avocados Omega-3 fats help steady heart rhythm, lower artery-clogging triglycerides, cool chronic inflammation in the arteries, prevent blood clotting, and produce a modest drop in blood pressure, all of which cut your risk of a heart attack or stroke.
3. (Some researchers believe that the type of saturated fat in coconut oil increases good HDL cholesterol as well as bad LDL cholesterol, so it’s been touted as more of a good fat in recent years.) Unsaturated Fats In general, unsaturated fats are healthier than saturated fats; they either lower blood cholesterol or have no effect on it, and may also help lower blood sugar and blood pressure.
4. Trans fats are found in: • Partially hydrogenated vegetable oils • Some margarines • Crackers • Cookies • Commercially fried foods Hydrogenation makes polyunsaturated vegetable oils act like saturated fats: They raise LDL cholesterol levels.
5. A diet high in saturated fats can raise blood cholesterol levels, one of the leading risk factors for heart disease.
6. Monounsaturated fats (sometimes called MUFAs) improve blood cholesterol levels and may benefit insulin levels, thus lowering your risk of heart disease and type 2 diabetes.
7. Some fats, like those found in fish and olive oil, actually lower your risk of heart disease and can even help you stick to a weight loss plan.
8. Omega-3 fats are found in fatty fish such as salmon, mackerel, herring, and sardines, as well as flaxseed, walnut, and canola oils and some newer products such as omega-3-rich eggs.
9. Fats supply the fatty acids that are essential for numerous chemical processes, including growth and development in children, the production of sex hormones and prostaglandins, the formation and function of cell membranes, and the transport of other molecules into and out of cells.
10. Experts recommend that no more than 10% of your daily calories come from saturated fat, especially animal fats.
11. In addition, many commercially produced foods are made with trans fats, which are rarely found in nature.
12. QUICK TIP: Get healthy fats Knowing what foods have good fats can help the next time you’re at the grocery.
13. Fats fall into two main categories: saturated and unsaturated.
14. While there are a variety of opinions on the optimal ratio of omega-3 to omega-6, experts agree that we tend to eat far more omega-6 fats than we need and too few omega-3s.
15. Saturated Fats Saturated fats generally come from animal sources, but there are some plant sources as well.
16. Trans Fats Trans fats are created when a vegetable oil undergoes hydrogenation, a process that lengthens foods’ shelf life.
17. Unsaturated fats fall into two main categories: monounsaturated and polyunsaturated.
18. Most saturated fats are solid at room temperature.
19. FAT FACTS • All fats contain the same number of calories by weight; that is, about 250 calories per ounce, or 9 calories per gram.
20. Not only are fats a more concentrated source of calories than carbs or protein, but studies indicate that the body more readily stores fats.
21. Omega-6 fats, on the other hand, increase inflammation if you consume too much.
22. Most unsaturated fats are liquid at room temperature and solid or semisolid under refrigeration.
23. Thus, nutritionists recommend that you consume as few trans fats as possible.
24. Polyunsaturated fats, in turn, are divided into omega-3 and omega-6 fats.
25. As with carbohydrates, the type of fats we eat is more important than the total amount.
26. Fats add flavor and a smooth, pleasing texture to foods.
27. Fats also stimulate the intestine to release cholecystokinin, a hormone that suppresses the appetite and signals us to stop eating.
28. Finally, fats are needed for the transport and absorption of the fat-soluble vitamins A, D, E, and K.
29. Because they take longer to digest, fats let us feel full even after the proteins and carbohydrates have left our stomach.
30. Findings from 30 large studies conducted around the world show that people who consume just 1 or 2 servings of omega-3-rich fish per week lower their risk of a fatal heart attack by an average of 36%