How to choose healthful fats for you and your family

Fat is a necessary part of a healthy diet. Every cell membrane in the body is made of fat. It lubricates and cushions body tissues, helps us absorb the fat-soluble vitamins A, D, E and K, and it contains “essential fatty acids” that our bodies can’t make. As a source of energy, fat makes food satisfying and taste good. It is the type of fat chosen that makes a difference in your overall health and that of your family.

Good Fats and Bad Fats

For health purposes, there are two types of fat: those that raise your beneficial cholesterol level, known as the HDL cholesterol, and those that have a negative effect on your HDL cholesterol level.

Fats get around in the body by being attached to protein. High density lipoproteins (HDL) have a larger portion of protein than fat. They are better for your heart because they clear the vascular system of harmful fats, like a trash collector, and let blood flow freely. 

The low density lipoproteins (LDL) are made up of more fat than protein. They get stuck along the way, clogging arteries and increasing the risk of cardiovascular diseases, heart attack and stroke.

Choosing the right fat, especially for your children, will help set them up for a lifetime of health and wellness by reducing their risk of debilitating diseases.

In a nutshell: Choose fats that raise HDL and lower LDL.

Three Types of Healthy Fats

There are three types of HDL or “healthy” fats. They are the monounsaturated, polyunsaturated omega-3 fatty acids and polyunsaturated omega-6 fatty acids. All of these fats will be liquid at room temperature and they have been shown to raise HDL cholesterol levels and lower LDL levels.

So how do you tell them apart? The monounsaturated fats come from plants. Canola oil, peanut oil and olive oil are rich in this fat. Other sources include olives, cashews, almonds, peanuts, pecans, pistachios, avocados, peanut butter and almond butter.

Omega-3 polyunsaturated fats are mainly found in coldwater fatty fish such as salmon, mackerel, anchovies, sardines and herring. A good way to remember this list is with the acronym SMASH. Other fish also contain these beneficial oils and they are halibut, lake trout and albacore tuna.

Other sources of omega-3 polyunsaturated are flaxseed, flaxseed oil, walnuts, canola oil, leafy vegetables, purslane and grass fed animals.

The American Heart Association suggests eating at least two 3-oz. servings of fatty fish per week. It is very important to understand that large fish can also contain heavy metals, so choose smaller fish.  Pregnant/nursing moms and small children should check with their health care providers for recommendations. Visit www.edf.org and www.montereybayaquarium.org for pocket shopping guides, sustainable practices and health information regarding quality seafood.

Omega-6 polyunsaturated fats are contained in high amounts in corn oil, soybean oil, safflower oil, sesame oil, and sunflower oil. Other sources are liquid or tub soft margarine (best to buy one that states it is trans fat-free), walnuts, sunflower seeds, pumpkin seeds, sesame seeds, soy “nuts” (roasted soy beans), soynut butter and tofu.

Most Americans eat plenty of omega-6 fats. That’s why you often hear about increasing your intake of omega-3 fats. Read food labels to see what type of oil you’re eating and feeding your family. The goal is a ratio of 1 to 4, omega-3 to omega-6.

Avoid Saturated and Trans Fats

So this brings us to the less desirable fats, those that clog arteries and can lead to coronary heart disease, diabetes, stroke and chronic medical conditions. They are saturated and trans fats.

Saturated fats are found in all animal products. They will be solid at room temperature and tend to raise both the LDL and HDL cholesterol levels.

Foods especially high in saturated fats are found in full-fat products such as whole milk, butter, cheese, cream, cream cheese, sour cream, ice cream, chocolate, coconuts, coconut milk, coconut oil, palm oil, palm kernel oil, cocoa butter, lard, fatty cuts of beef, pork, lamb, poultry skin, chicken wings, and dark meat chicken.

Limit the intake of saturated fats – they should make up no more than 7 - 10% of the total calories eaten for the day. Choose lean cuts of meat and low-fat dairy products such as ice milk, Neufchatel cream cheese and mozzarella or farmer cheese.

Children under the age of 2 are an exception. Whole milk is recommended as a child is weaned from the breast or bottle. Switch to low-fat choices when your child is 2 or 3 years old.

Trans fats are the worst offenders in our search for healthful choices. They are manufactured by using cheap oils that are then chemically altered to become a solid, like shortening. They are often used commercially because they increase the shelf life of foods and are inexpensive for the food industry.

Trans fats are solid or semi-solid at room temperature and have the negative effect of raising LDL and lowering our helpful HDL cholesterol level. Harvard’s School of Public Health states that “even a small amount daily can put your health at risk.”

The main sources of trans fats are most margarines, stick and some tub margarines, vegetable shortening, most commercially baked or prepared foods containing partially hydrogenated vegetable oil, such as crackers, cookies, cakes, pastries, microwave popcorn and other snack foods, deep-fried chips, and many fast foods.

Buy foods with packaging that says “Trans Fat Free,” and become familiar with food labels. If partially hydrogenated describes the oil used in the product, choose another.