GOOD FATS OR BAD?

By Kim Blake C.H.Ed.(Dip.Nut Th)

In today's increasingly diet-conscious society, we are told that we should exclude fat from our diet in order to stay healthy and protect our hearts and arteries.  However, research has shown that it isn't the amount of fat in the diet that causes disease, it is the type that can make the difference - "bad" fats increase the risks of contracting certain diseases, and "good" fats reduce them.
Before going onto the types of fats, cholesterol should first be mentioned.  Cholesterol is a substance which is mainly made by the liver, and it plays an essential role in the production of cell membranes, some hormones and vitamin D.  Your body produces sufficient cholesterol for its needs, so any extra which is taken in with food is surplus to requirements and can collect in the arteries, thereby narrowing them (called atherosclerosis) and causing heart disease.

There are two types of cholesterol:  LDL (low density lipoproteins); and HDL (high density lipoproteins).  LDL cholesterol carries cholesterol to the rest of the body and a surplus of this can cause the health problems discussed above -  because of this, LDL is usually called the "bad" cholesterol.  HDL cholesterol, on the other hand, carries cholesterol from the blood back to the liver, which then prepares it for elimination from the body.  HDL makes it less likely that excess cholesterol will be deposited in the arteries and is therefore often referred to as the "good" cholesterol.  In general, the higher your LDL and lower your HDL, the greater your risk for atherosclerosis and heart disease.

Different kinds of dietary fats can influence the amount of LDL or HDL cholesterol in your body:
Saturated fats - from meat and dairy products, and some plant sources such as coconut oil and palm oil.  Saturated fats raise total blood cholesterol levels because they boost both HDL and LDL cholesterol, and their intake should be limited.

Trans fats - Trans fatty acids are produced by heating liquid in vegetable oils in the presence of hydrogen, in a process called "hydrogenation", and it is the common method of making margarine.  The more hydrogenated an oil is, the harder it will be at room temperature.  Trans fats raise LDL cholesterol and lower HDL cholesterol so they should be totally excluded from the diet.  Look for "Hydrogenated" on the label and avoid at all costs!
Reading labels is a good way of identifying foods which are high in fat, and food with 3g of less of fat per serving is considered a low fat food; however, beware high levels of sugar and salt, which are also prevalent in processed foods.

Unsaturated fats - These are the "good" fats found in products derived from plant sources such as vegetable oils, nuts and seeds and can help to decrease LDL and raise HDL.  There are two types:  monounsaturated, which is not essential but can be used by the body to create energy, and polyunsaturated, which is essential and can only be derived from food.

There are two main types of polyunsaturated fats, namely Omega 3 (alpha-linoleic acid) and Omega 6 (linoleic acid), and they should make up at least one third of the diet, as they are crucial for brain function, skin health and the prevention of a whole range of illnesses such as cancer, heart disease, depression, fatigue, psoriasis and arthritis. Omega 3 can be found in linseeds, soy beans, pumpkin seeds, walnuts and oily fish; and Omega 6 can be found in oils of olive (extra virgin), corn, safflower, sunflower, sesame and pumpkin, amongst others.

In order to limit "bad" fat intake, choose low fat or skimmed dairy products, eat leaner cuts of meat, eat a meatless meal at least once a week and remove the skin from poultry before eating.  Increase the amount of "good" fats to your diet by eating more fish (especially oily fish such as mackerel, salmon, trout and sardines) and include nuts and seeds - but only a small handful of each - ensuring that you chew them thoroughly, or grind them in a coffee grinder and use them as a sprinkle on cereal or porridge at breakfast.  You could also consider adding a daily fish oil capsule to your supplements in order to ensure that you are maximising your intake of essential fatty acids for optimum health.

Kim Blake obtained her Nutritional Therapy Diploma through The Kevala Centre and is currently studying both Iridology and Nutritional Therapy Level 2.  She lives in Haslemere, Surrey, and is currently in full-time employment but is aiming to set up in business on gaining full BANT membership.