I’ve been getting a lot of questions about fats these days, so here’s the skinny. There are four main types of fats; saturated, monounsaturated, polyunsaturated, and trans-fatty acids, or Trans Fats. Let’s take them one by one.
Saturated fats can be found in beef, poultry, cow’s milk, coconut, palm oil, and full-fat dairy products like cheese, butter, and yogurt. They are solid at room temperature. Studies have shown that saturated fats can potentially increase the rate of heart disease. While opinions are mixed, it is generally recommended to limit consumption of red meats and butter.
Monounsaturated fats can be found in avocados, olives, safflower oil, olive oil, sunflower oil, nuts, seeds, halibut, sablefish, mackerel, and vegetables high in oleic acid like eggplant, peppers, corn, and pumpkin. Monounsaturated fats are liquid at room temperature but become solid when chilled. Monounsaturated fats have been shown to raise HDL levels and lower LDL blood cholesterol levels. Generally considered heart-healthy, these foods should be eaten daily.
Polyunsaturated fats, known as the “omega fats” can be found in salmon, sardines, mackerel, herring, trout, fresh tuna, flax seed, walnuts, flax seed oil, and soybean oil. They are liquid at room temperature and even when chilled. Polyunsaturated fats have been shown to raise good HDL and lower LDL. Omega-3 fatty acids are considered anti-inflammatory and are associated with a lower risk of death. Generally considered heart-healthy, strive to eat cold-water fish 3 times per week and plant-based polyunsaturated fats often.
Trans-fatty acids may be found in margarine, processed foods, candy, chips, soda, flaky pastries, and some peanut butters. Most are created industrially by adding hydrogen bonds to liquid oils to make a more shelf-stable product. However, some trans-fats occur naturally in beef, lamb, butterfat, and dairy. Trans-fats raise LDL and lower HDL, which leads to plaque buildup in arteries and increased risk of heart disease. Entirely avoid products with partially hydrogenated oils listed on the ingredients.
