Getting the Skinny on Dietary Fats

Documentaries such as 'Super Size Me' demonstrate the importance of limiting the amount of high fat foods we consume. The concern is that the fats found in these foods can actually play a role in causing certain diseases such as cardiovascular disease, Type 2 Diabetes, obesity and even cancer. What these movies don't go into as much detail about, however, is that our bodies actually need a certain amount of fat as it gives the body energy, supports many of the body's functions and help certain vitamins to dissolve. What's important, then, is for people to not only understand the different kinds of fats and what they do but also to understand how much fat you actually need.

What is dietary fat? There are actually several different kinds of fat. The first is the form that the body produces on its own from the extra calories we consume found in plant and animal fats. Although we need as certain amount of fat as part of a healthy diet as it gives us energy, it's important to know the 'right' kinds of fats.

What are the 'good' and 'bad' fats? The two main sorts of 'good' fats are: (a) monounsaturated (MUFAs) - found in many foods and oils. Research has shown that MUFAs help lower excess cholesterol levels (discussed below) as well as help regulate insulin and blood sugar levels; and (b) polyunsaturated (PUFAs) - found in plant-based foods and oils. These foods have also been shown to help cholesterol, lower the risks of type 2 diabetes and improve heart health (eg: Omega-3 fatty acids). Oils such as olive, safflower, peanut and corn are all made up mostly of these 'good' fats and the recommended choice in cooking.

The 'bad' fats, or those shown to be potentially harmful, are: (a) saturated - coming mostly from animal. This fat tends to raise cholesterol, raises low-density and lipoprotein levels. These are some of the step-stones leading to heart disease, stroke and other serious health issues.

Okay, so is cholesterol fat? It isn't a 'fat' but more a waxy like substance produced in the body needed to help build cells and produce certain hormones. Because the body produces what it needs, extra cholesterol found in meat, eggs and other foods consumed in excess can build up and cause health issues. It's best to reduce, or avoid, foods containing high levels of cholesterol.

What are the recommended dietary fat and cholesterol intake levels? One thing to be aware of when monitoring daily fat intake is that the total fat in a food or meal is made up of a combination of all varying types and levels of fats. To keep track you must understand not only the total fat but how much of each fat is in the foods consumed. Then you know which type of fat you should reduce and which you should increase.

Generally, here are the varying daily fat intake percentages and the foods they are most often found in:

Total fat: includes all types of dietary fat. One should limit this to about 20 to 30 percent of daily calories. All fats come from plant and animal based foods.

Monounsaturated fats: no specific amounts are listed but the recommendation is to eat foods rich in these fats while still staying within total fat allowance. Foods rich in these fats include olive/peanut/canola oils, avocados, chicken, seeds and nuts.
Polyunsaturated fats: no specific amounts are listed but the recommendation is to eat foods rich in these fats while still staying within total fat allowance. Vegetable oils, nut oils, and raw seeds and nuts are rich in these fats.
Omea-3 fatty acids: no specific amounts are listed but the recommendation is to eat foods rich in these fats while still staying within total fat allowance. Fatty fishes (salmon, mackerel), flaxseed in all forms and walnuts are some of the best sources.
Trans fat: no specific amounts are listed but the recommendation is to eat foods rich in these fats while still staying within total fat allowance. Best recommendation is to avoid foods containing synthetic or processed forms of this fat. Foods such as margarine, chips and other packaged snack foods, packaged desserts and processed meats. Natural forms of these fats come from fresh meat and dairy products.
Saturated fats: shouldn't consume more than 10% of total calories and limit to 7% for those needing to reduce risk of heart disease. Greasy, heavily processed and high-fat foods are the worst culprits of these fats. Foods to limit include: cheese, pizza, sausage, hot dogs, bacon, ribs, lard, butter, coconut (all forms) and all other forms of tropical oils.
Cholesterol: not more than 300 milligrams per day should be consumed and even less (200 milligrams or less) for those with heart risks. Foods to watch out for include eggs, chicken or beef dishes, hamburgers, seafood, dairy, lard and butter.

All of us should pay attention to the amount of fat we consume. But we also need to be aware of the types of fats we consume, as some are better for us than others. By understanding the differences among all the fats, we can make the best food choices to ensure we live healthy and heart-smart.
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SOURCES:

MayoClinic.com - Dietary Fats: Know Which Types To Choose (February 15, 2011)