IS FAT ALWAYS BAD???

The low-fat food craze that occurred in the 1990’s came as a result of the realization that certain types of fat can cause high cholesterol, which increases the risk of developing heart disease. Like any food craze, it seemed like every food on the shelf was deemed “low fat”, “reduced fat” or “fat free”. Luckily, we have come to see that certain types of fats can be beneficial, if used in moderate amounts.

The “bad” fats, such as saturated fats, hydrogenated fats, and trans-fatty acids, raise the LDL cholesterol, or the “bad” cholesterol of the body. It is best to avoid them, or use them in very sparing quantities.

SATURATED FAT

Saturated fat is the biggest culprit in high cholesterol. This type of fat mostly comes from animal products, but there are a few plant products also contain it.

• Meats
• Butter
• Milk and cream
• Cheeses
• Coconut oil (and other tropical foods and their oils)
• Cocoa butter

HYDROGENATED FAT

Hydrogenated fat is produced through a chemical change in the process of oils. It, too, raises the bad cholesterol. It is found mostly in margarines and shortenings.

TRANS-FATTY ACIDS

As a result of chemical processing, certain oil-based products contain them. They are processed to increase the shelf life of certain foods or to create a solid product, like margarine. They potentially raise the cholesterol level of the body more than saturated fats.

THE GOOD NEWS

Fortunately, not all fat is bad. If used in moderation, some type of fats can be beneficial for the body, helping to lower cholesterol levels. Using either a polyunsaturated or monounsaturated fat in the place of one of the “bad” fats is beneficial. Some of these are listed below:-

• Olive oil
• Peanut oil
• Avocados
• Soybeans
• Corn
• Nuts/seeds

The basic idea behind healthy eating seems to be “everything in moderation”. This is certainly the case where fats are concerned. Fat does not have to be the food enemy! By educating oneself, it is possible to still enjoy the satisfaction and flavor of many oils and fats (moderately!), and not have to worry so much about high blood pressure or weight gain.