What Are the Right Fats in Food?

A common perception among people is that all fatty foods are bad for the body. This is not entirely true however, as there are fats that are considered good and beneficial to the body. These good fats (lipids) are the High Density Lipoproteins (HDL) which are also called the good cholesterol.

The reason why HDL is called the good fat is because it decreases the risk of a person acquiring coronary heart diseases or cardiac related problems. It "cleanses" the system of bad fats (LDL) by preventing formation of fat deposits in the blood vessels. This is done when HDL collects the fat from the blood vessels and bring them to the liver for further catabolism into their useful and less harmful forms.

On the other hand, the bad fat which is Low Density Lipoprotein (LDL), also called bad cholesterol, enhances the deposition of fats in the blood vessels which may eventually lead to atherosclerosis or arteriosclerosis.

In atherosclerosis, there is a thickening of the blood vessel walls because of bad fat, which in turn will lead to hypertension and a variety of cardiac complications.

Eating the right type of fats therefore, would be beneficial to the body and would enhance the person's well being.

Lipids have important biochemical functions in the body. They are responsible for maintaining body temperature, for providing energy, they are important constituents of biomembranes.

Lipid in the form of cholesterol is also the basic nucleus of all steroid hormones like estrogen and testosterone. These hormones are very important in the development of a person's secondary sexual characteristics.

What are the sources of good and bad fats?

Bad fats usually come from saturated fats and trans fats, while good fats come from polyunsaturated, monounsaturated and unsaturated fats.

Saturated fatty acids are those that have as many hydrogen as they are capable of holding. They also do not have double bonds and become solid at room temperature.

Saturated fats are the major constituent of animal meat products, dairy products like milk, butter, cheese, ice cream, dressings and the like.

Although the body needs the cholesterol coming from eggs yolks, organ meats like liver, this type of food should not be eaten in excess as they would be stored and become bad fat if not burned by the body. One to three eggs per week is considered sufficient for the nutrients that eggs provide.

Scientists had found a way to hydrogenate fats to lengthen their shelf life and increase the saturation degree. These human engineered fats are called trans fats. These types of fats are considered as bad fats as polyunsaturated and monounsaturated fats (vegetable oils, which are good fats) are artificially converted into saturated fats through hydrogenation (addition of hydrogen molecules). Most common among these trans fats are butter, lard, salad dressings, margarine, baking batters, and shortenings and the cooking oil that are most commonly used in food establishments.

Trans fats are very commonly found in fast food chains. They are contained in fries, burgers, crackers, ice creams, salad dressings and canned goods which use trans fat oil in their processing.

Good fats on the other hand come from plant products, olive oil, nuts, cottonseed oil and corn oil.

Coconut oils and palm oils however, are exceptions to this rule because they contain many saturated fatty acids which are considered bad fat.

Fish oils, omega 3 are also a source of good fat because they contain many polyunsaturated fatty acids.

The growing concern for the alarming rate in the increase of heart attacks, strokes and other heart ailments as a result of bad fat intake had prompted the Health conscious citizens of New York through the New York City Board of Health on December 2006, to pass and approve a law on the removal of trans fats in restaurants within the city. It was also required that labels be made accurate by providing the true content of the product.

Just last July 2008, the state of California , through the Governor, had passed a law that prohibited food establishments to use trans fats starting January 1, 2010 and cooking oils using trans fats should completely be eradicated after another year which is on January 1, 2011. Several states now are aware of this danger and are taking precautionary measures themselves.

It was also a requirement for food establishments and manufacturers to state in their menu the amount of trans fats present in their products. Any misstatement of the fat content of these commercial products would subject them to troublesome suits.

Being aware of these significant facts would make people more knowledgeable on the sources of good fats and their health benefits, as well as on how to stay healthy by avoiding bad fats.