 
|
 Good Fats Include Olive Oil, Canola Oil, Oils in Nuts, Seeds, Fish and Avocados It seems that every time I read the paper, listen to or watch the daily news, I hear something about dietary fat. And quite frankly, all the fancy nomenclature is at times confusing. Terminology such as good fat, bad fat, trans fat, hydrogenated, and unhydrogenated are just some examples. The big picture is that some fats are bad for us because they can elevate our blood cholesterol, and higher cholesterol levels are associated with higher cardiovascular risk. Yet, certain dietary fats are essential for maintaining a healthy nervous system. The delicate lining of our nervous tissue, known as myelin, for example, is primarily composed of fat. Types of Fat Fat comes in a variety of forms — some healthful and some not so healthful. In my practice I am frequently asked about the various types of fat — specifically, what types to incorporate into our diet. Fats are primarily divided into three different categories: saturated, unsaturated, and trans fat. 1. In With the Good. Unsaturated, vegetarian sources: Unsaturated fats are naturally in liquid form at room temperature. Examples of unsaturated fat include olive oil, canola oil, oils in nuts and seeds and the oils in fish and avocados. Unsaturated fats generally come from vegetarian sources and tend to increase HDL levels (the good cholesterol) and to lower LDL levels (the bad cholesterol), so you benefit in both ways. In general, doctors recommend that patients emphasize these fats in their diets. 2. Out with the Bad. Saturated and trans fat, animal or manmade: Saturated fat is fat that is in solid form at room temperature. Examples of saturated fat include butter, cheese, the marbling in beef and the fat in chicken. Saturated fat comes primarily from animal sources, and consuming diets high in saturated fat increases LDL levels (the bad type of cholesterol). Trans fats are fats that are normally liquid at room temperature, but have been chemically modified to be solid at room temperature through the process of hydrogenation. Trans fats are chemically altered vegetable oils used in food manufacturing to improve shelf life as well as to enhance taste and texture; they are frequently found in processed foods such as margarine and Crisco. Trans fats tend to raise LDL levels and lower HDL levels (a double whammy); therefore it's recommended consumption of trans fats be completely avoided. Avoiding trans fats can sometimes be tricky: Make sure you read food labels carefully and look out for any "hydrogenated" or "partially hydrogenated" items in the ingredients list. Even if the label says "no trans fats," by law small amounts are allowed and may still be present. A good rule of thumb is that the only way to be sure that the product does not contain even a trace of trans fats is to NOT see "hydrogenated" or "partially hydrogenated" in the ingredients list. 3. The Bad Actor -Trans Fat: According to the the U.S. Food and Drug Administration, it is estimated that on average, Americans eat 4.7 pounds (2.14kg) of trans fats each year. Even more alarming is that a review by The New England Journal of Medicine in 2006 concluded there was a strong connection between trans fat consumption and coronary heart disease by boosting "bad" cholesterol levels in the body. The researchers went further to say that eliminating artificial trans fats from the food supply could prevent between 6 and 19 percent of heart attacks and related deaths each year. Cutting Out the Fat Recognizing the magnitude of the problem and the negative health implications of trans fat consumption, California has followed the lead of health-conscious cities such as New York, Philadelphia and Seattle in taking a hard line against trans fats. Recently, California became the first state to ban restaurants and food retailers from using trans fats. In addition to this ban, California will fine restaurants that fail to abide by this law So, here's the skinny on fat: The most healthful fats are unsaturated. These are liquid at room temperature and come from vegetarian sources. Saturated fats come from animal sources and are solid at room temperature. Saturated fats, because they raise LDL levels, should be limited. Trans fats are artificially modified fats and should be avoided altogether because they raise the bad cholesterol (LDL) and lower the good cholesterol (HDL) and have been linked with the risk of cardiovascular disease. Dr. John Kennedy is an invasive cardiologist who practices in Southern CaliforniaMarina Del Rey Hospital in Marina Del Rey, Calif. He is and works primarily as the Director of Preventative Cardiology and Wellness at the co-author of the book "Breathe: Heal Your Heart in Just 15 Minutes a Day," which will be released by John Wiley & Sons in February 2009. Learn more at www.johnmkennedymd.com. Send your questions to John@smartnow.com.
|
