The Good and Bad about Oils and Fats

Not all oils and fats are bad for you. There are actually some oils, which if you take in your diet or supplement, can help to improve your health and reduce the risk of some diseases. By eating a healthy diet that includes omega-3 fatty acids, we can help prevent an increased risk of heart disease. Omega-3 fatty acids are an essential part of a heart healthy diet and are known to help decrease illnesses and disease conditions such as high blood pressure, hardening of the arteries, plaque build-up in your arteries, high triglyceride levels, and your risk for heart disease and irregular heartbeats.   Foods such as soybeans, canola oil, walnuts, and flaxseed contain alpha-linolenic acid, which can become omega-3 fatty acids in the body. These oils are also known as polyunsaturated fats. These good fats should make up about 10 percent of your calorie intake every day. For those of us who don't eat many of these products because we are unfamiliar with how to cook them or we don't like the taste, a supplement is a great alternative. Fatty fish such as mackerel, lake trout, herring, sardine, albacore tuna, and salmon are good sources of omega-3 fatty acids. In addition, they are an excellent source of protein and are lower in saturated fats than other meat products. The American Heart Association suggests at least two servings of fatty fish per week. Some people are concerned about the safety of fish and possible mercury contamination. The Food and Drug Administration recommends at-risk populations such as children and pregnant women avoid fish that have the potential for the highest level of mercury. The fish to watch out for include shark, swordfish, or king mackerel. Eating a wide variety of fish can minimize our exposure to environmental pollutants and achieve desired cardiovascular health outcomes. Taking fish oil supplements are also a great idea. Try taking the supplement with a meal for best results. Bad fats include saturated fats. They are solid at room temperature, and includes butter, lard, coconut or palm oil, shortening, and some types of margarine. Hydrogenated and trans-fats are types of fats that are similar to saturated fats. Eating foods that have these types of fats can raise your risk for heart disease by increasing blood cholesterol levels. Saturated fat should make up less than 10 percent of daily calories.   Cholesterol is a wax-like substance that is found in your body. It is a lipid, which means that it is a type of fat. Your body needs some cholesterol to stay healthy. Cholesterol is made by your liver and is used by your body to do important work like building cell walls and making hormones. However, too much cholesterol in your body may be bad for your health. Too much may cause fatty deposits on the walls of your blood vessels. This causes hardening of the arteries, which is called atherosclerosis. Atherosclerosis can cause poor blood flow in certain areas of your body, which puts you at higher risk for health problems. For example, blood flow problems that affect your heart muscle may cause a heart attack. Blood flow problems that affect your brain may cause a stroke (brain attack). If left untreated, problems caused by atherosclerosis are serious and sometimes life threatening. Dairy products, meat, fish, and poultry are foods high in cholesterol. Egg yolks and organ meats (such as liver) are especially high in cholesterol. High amounts of dietary cholesterol may increase blood cholesterol in some people. Eat less than 300 mg of cholesterol per day. By being aware of the fats we are eating we can make positive changes in our diet and health and prevent and decrease some illnesses or diseases. For those who don't like fish or other unusual foods, supplements are a great option.

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