Fats: The Truth About Good Fats & Bad Fats (cont.)
Most experts recommend that we get 30% of our calories from fat, although we can survive fine on as little as 20%, even 10%. If you're like most of us, you're getting plenty of fat - most Americans consume about 40% of their calories from fats in meat, butter, cheese, baked goods, etc.
The better question to ask is, "Are you getting the enough of the right fats?" says Ruth Kava, PhD, RD, of the American Council of Science and Health. "Most of us get too much fat, and too much unhealthy fat," she says.
Making the Switch
To make the switch to heart-healthy fats, start by avoiding the truly unhealthy fats - trans fatty acids. These trans fats come from vegetable oils that were chemically modified so they are solid like butter. Because these oils don't spoil as quickly as butter, they are used in most packaged cookies, chips, crackers and other baked goods sold in the supermarket, as well as in margarines.
The solidifying process - called hydrogenation - extends the shelf life of food, but it also turns polyunsaturated oils into a kind of man-made cholesterol. Trans fats can increase your level of "bad" LDL cholesterol, and may increase your risk of heart disease. What's more, these man-made fats are taken up by the body much easier than are omega-3s. So trans fatty acids not only harm your health, they also block the absorption of healthy fats.
"How bad trans fats are for you depends on how much you eat," says Kava. "Trans fats can raise your blood cholesterol as much as excess cholesterol (from the diet) can in some people."
To avoid trans fats, look on the nutrition label of packaged foods. They'll appear on the ingredients list as "hydrogenated" or "partially hydrogenated" vegetable oils. If you can, switch to products that don't use hydrogenated oils. The baked goods won't last quite as long in your pantry, but your body will benefit.
Now for the good news: There are some fatty snacks that actually boost your health!
Nuts are the latest high-fat food to undergo a change in dietary reputation.
"It doesn't seem to matter what nuts you eat to get important benefits, as long as they don't have added oil and salt," says Kendall.
The latest pro-nut research is out of the Harvard School of Public Health. Researchers found that women who reported eating a half serving of peanut butter or a full serving of nuts five or more times a week showed as much as a 30% reduced risk of developing type 2 diabetes. And the findings go on.
Other nuts, including almonds, walnuts, and pecans, have been shown to have heart healthy benefits, including lowering "bad" LDL cholesterol. (Remember, walnuts are also a source of omega-3.)
Nuts to Avoid
There really aren't any unhealthy nuts, as long as you leave of the oil and salt. But it's important to remember that all nuts are high in calories.
"You can't just add them to your diet," says Kendall. "You really need to think about using them to replace empty calories. Think about them as excellent substitutes for junk food."
Bring on the Fish