Are All Fats Bad?

That's a question I get from a lot of my patients. First things first; eating most foods in moderation is not a terrible thing. An ice cream cone here and there and french fries every once in while is not going to kill you. One thing that people don't understand is that there are certain fats that are good for you. Fat is needed by the body for energy, so it should not be avoided completely. February is Heart-Health Month and I thought it would be a good idea to let people know what fats are healthy and why they are good for you.

Fats are classified as saturated or unsaturated. Saturated fats are the fats that can possibly cause health problems down the road and are the fats that come in diary, red meat, snack cakes, desserts, and chips. Things like coconut oil, palm oil and anything "partially hydrogenated" can lead to the blockage of arteries, increased cholesterol levels and other diseases. As I mentioned earlier, eating foods in moderation is not a bad thing, but if you are going to consume saturated fats, make sure they come from a natural source. Foods like beef, eggs, butter or cheese, when eaten with a well balanced diet, should be fine. Any foods that are processed, or not "natural", should really be avoided.

Unsaturated fats are the "healthy fats"; especially Omega-3's. Omega-3 fatty acids (DHA and EPA) are essential fatty acids, which means that our bodies cannot make them, so we need to ingest them in order to reap their benefits. DHA and EPA are "good" fats, and the best dietary sources of these Omega-3's are from cold water marine animals like tuna, salmon and calamari. Foods such as seeds, nuts, beans, and green leafy vegetables contain alpha-linolenic acids (ALA), also an essential fatty acid, that our bodies can partially convert into EPA and DHA, but the best source is from fresh, cold water fish.

Eating Omega-3's support: cardiovascular health, triglyceride (bad fat) levels in our blood, blood pressure, healthy blood clotting, our immune system, cognition, emotional balance, anti-oxidant availability and skin, nail and hair health. Many surveys show that Americans don't consume enough Omega-3's and that can lead to health problems as we age. It is important to add these fats into your diet, whether it is through eating more salmon, tuna or squid, or taking a supplement. I recommend talking to your health care provider before starting any supplement or vitamin regiment.

Eating right is very important to an individual's overall health. We truly are what we eat. The better the ingredient, the better your body will work and function and the healthier you will feel. This starts with cutting out a majority of the saturated and synthetic fats we put in our body, and increasing the amounts of good fat. So go have some sushi, or a nice salmon steak and enjoy the fact that you are eating healthy!