Okay, so this is going to be a super long blog so if you don't have time to read it all now you may want to email it to yourself to read it later. But it's some really good info I found on the net about "Good and Bad Fats". There's soooo much info because of this being such as broad topic. I could have summed this topic up in my own words but I like to give the most valuable info as possible, therefore it was easier to find what I though was good info and site the references.
Society has a lot of people thinking that “fats” are bad. NOT TRUE! Your body actually benefits from fat, your body needs fat. Fats are a vital part of a healthy diet. They distribute fat-soluble vitamins, keep the skin soft, are a great source of energizing fuel, and give necessary fatty acids.
Basically, there are two groups of fats: saturated and unsaturated. Within each group are several more types of fats. The good fats -- the unsaturated fats. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both mono- and polyunsaturated fats, when eaten in moderation and used to replace saturated or trans fats, can help lower cholesterol levels and reduce your risk of heart disease.
Polyunsaturated fats, found mostly in vegetable oils, help lower both blood cholesterol levels and triglyceride levels -- especially when you substitute them for saturated fats. One type of polyunsaturated fat is omega-3 fatty acids, whose potential heart-health benefits have gotten a lot of attention. Omega-3s are found in fatty fish (salmon, trout, catfish, mackerel), as well as flaxseed and walnuts. And its fish that contains the most effective, "long-chain" type of omega-3s. The American Heart Association recommends eating 2 servings of fatty fish each week.
The other "good fat" unsaturated fats are monounsaturated fats, thought to reduce the risk of heart disease. Mediterranean countries consume lots of these -- primarily in the form of olive oil -- and this dietary component is credited with the low levels of heart disease in those countries.
Monounsaturated fats are typically liquid at room temperature but solidify if refrigerated. These heart-healthy fats are typically a good source of the antioxidant vitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados; hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils.
Now the bad fats,
There are two types of fat that should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease.
Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable fats that are liquid at room temperature, such as coconut and palm oils. The 2005 Dietary Guidelines recommend limiting saturated fats to 10% or less of your total calories, while the American Heart Association recommends keeping them to just 7% of total calories.
Lichtenstein (**note: Alice H. Lichtenstein, DSc, is a Gershoff Professor of Nutrition Science and Policy, director and senior scientist) recommends using liquid vegetable oils in place of animal or partially hydrogenated fats. "There is evidence that saturated fats have an effect on increasing colon and prostate cancer risk, so we recommend whenever possible to choose healthy unsaturated fats -- and always strive to be at a healthy weight," Doyle explains (**NOTE: C. Doyle is a nutrition and physical activity director with the American Cancer Society).
There are two types of trans fats: the naturally occurring type, found in small amounts in dairy and meat; and the artificial kind that occur when liquid oils are hardened into "partially hydrogenated" fats. Natural trans fats are not the type of concern, especially if you choose low-fat dairy products and lean meats. The real worry in the American diet is the artificial trans fats. They're used extensively in frying, baked goods, cookies, icings, crackers, packaged snack foods, microwave popcorn, and some margarines.
Some experts think these fats are even more dangerous than saturated fats. "Trans fats are worse than any other fat, including butter or lard," says Michael Jacobson, executive director of the Center for Science in the Public Interest, a nonprofit advocacy group. 7Research has shown that even small amounts of artificial trans fats can increase the risk for heart disease by increasing LDL "bad" cholesterol and decreasing HDL "good" cholesterol. The American Heart Association (AHA) recommends limiting trans fat to less than 2 grams per day, including the naturally occurring trans fats. The U.S. Dietary Guidelines simply recommend keeping trans fats consumption as low as possible.
Still, eliminating trans fats is not a magic bullet, experts say. "Trans fat is getting lots of bad press, but it is important to keep in mind the 'big fat picture,' which includes lowering total fat, reducing saturated fat, and engaging in an overall healthy lifestyle," cardiologist Robert Eckel, MD, tells WebMD.
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MedicineNet.com, 1995-2010. Retrieved September 26, 2010 from http://www.medicinenet.com/script/main/art.asp?articlekey=56490
SOURCES: WebMD Weight Loss Clinic Expert Column: "The Skinny on Fats." WebMD Weight Loss Clinic Feature: "Trans Fat Free Food: What's the Truth?" Alice H. Lichtenstein, DSc, Gershoff Professor of Nutrition Science and Policy, director and senior scientist, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University. Robert Eckel, MD, past president, American Heart Association. Michael Jacobson, PhD, executive director, Center for Science in the Public Interest. Colleen Doyle, MS, RD, nutrition and physical activity director, American Cancer Society.
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