Fat in the diet provides "essential fatty acids," which aid in several bodily functions, including growth, development, and cellular structure. Consuming fat also provides energy and helps the body absorb the "fat soluble" vitamins A, D, E, and K, and carotenoids. Essential fatty acids are fats that are not able to be made by the body and must be consumed in the diet. Some people think of fat as a negative, but the truth is that you must eat some fat for your body to function properly.
Choice and portion control
When it comes to fat in your diet, the key is to choose wisely. Studies have shown that some fats have more health benefits. But even when choosing healthful fats, it's still important to practice portion control, because all fats are relatively high in calories (1 gram of fat contains 9 calories, while 1 gram of protein or of carbohydrate has 4 calories). For example, just 1 tablespoon of olive oil has about 120 calories.
Types of fat in the diet
Dietary sources of fat contain substances called fatty acids; most foods that contain fat contain a mixture of different types of fatty acids, although some foods are richer in some types of fatty acids than others.
Here's a rundown of the different types of fatty acids and their potential health effects:
Monounsaturated fatty acids
are associated with lowering total and LDL cholesterol (the "bad" cholesterol) without a negative impact on HDL ("good" cholesterol). Diets rich in monounsaturated fat have been associated with some protection from cardiovascular disease. Foods rich in monounsaturated fatty acids include olive oil, canola oil, peanut oil, nuts, and seeds.
Polyunsaturated fatty acids
are associated with lowering total and LDL ("bad") cholesterol, but also appear to lower HDL ("good") cholesterol. Vegetable oils like corn, safflower, sunflower, sesame, and soybean oils are high in polyunsaturated fatty acids.
Omega-3 fatty
acids
are a special type of polyunsaturated fat that may help reduce the risk of clogged arteries. They also appear to lower levels of blood triglycerides (another type of fat that can circulate in the bloodstream). Fish are a particularly rich source of these fats, including salmon, mackerel, herring, sardines, and tuna. The American Heart Association recommends eating at least two servings (3 ounces each) of fish per week as part of an overall healthful diet. Other food sources of omega-3s include flaxseed, walnuts, canola oil, soybean oil, and some dark leafy greens.
Saturated fatty acids
have been associated with increased risk for cardiovascular diseases, such as clogged arteries, heart attack, and stroke. They are found primarily in fatty portions of animal-based foods, particularly fatty cuts of beef, pork (ribs, bacon, sausage), chicken (legs and wings), and dairy products such as full-fat cheese, heavy cream, whole milk, and ice cream. They are also found in coconut, palm, and palm kernel oil.
Trans fatty acids
in the diet have been associated with an increased risk for cardiovascular disease. Trans fats are found primarily in foods that contain "hydrogenated" or "partially hydrogenated" vegetable oils, such as some types of margarine, deep-fried foods, and baked goods. As of January 2006, food labels are labeled with the amount of trans fat per serving.
Making healthful replacements
Experts recommend limiting the amount of saturated and trans fats in your diet and instead choosing food sources of monounsaturated, polyunsaturated, and omega-3s more often.
The key is to replace unhealthful fats with more healthful ones. For example:
Try replacing fatty cuts of meat with leaner ones or with fish, white-meat poultry, beans, or tofu. Remove all visible fat from meat before eating it.
Use healthful fats, such as olive, canola, peanut, or soybean oil, when cooking or when preparing marinades and salad dressings.
Instead of bacon bits, try some chopped walnuts or pecans to add crunch to your salad.
Switch to low-fat versions of milk, yogurt, and cheese.
Small steps like these may have a big impact on your health.