Where do we get fat from?
Is all fat the same?
Saturated fats
What types of food are low in saturated fats?
Polyunsaturated fats
Monounsaturated fats
Hydrogenated fats
Is oily fish good for your heart?
Taking positive steps

Do we need fat?
A small amount of some kinds of fat are needed for good nutrition. Fat is part of the structure of every body cell. It supplies energy and is needed to transport vitamins A, D, and E in the body.

Where do we get fat from?
Mention fat and most people think of fried foods, butter and rich desserts. While these are significant sources of dietary fat, many fats are not so obvious. Fat is a component of many foods, from meats to dairy products to nuts. In addition to naturally occurring fats, many "hidden" fats are added to food during processing.  Fats are used to improve texture of foods and to carry flavor elements.

Is all fat the same?
No. Fats are not created equal when it comes to good health and prevention of heart disease. Some types of fat contribute to the foundation of harmful or plaque-forming cholesterol in the arteries. These include saturated or hydrogenated fats and cholesterol.

Other fats (polyunsaturated and monounsaturated) are preferred, but still should be used in moderation.

What are saturated fats?
Saturated fats come from animal products and plants (including coconut and palm).  Saturated fats are solid at room temperature. Common foods high in saturated fats include whole milk, most cheeses, butter, ice cream, chocolate, non-dairy coffee creamer made from coconut oil, and whipped cream style toppings.  Diets high in saturated fat are linked to heart disease. While red meats (beef and pork) are reputed to have high levels of saturated fats, the actual fat content varies a great deal depending upon the cut of meat and method of preparation.

What are hydrogenated fats?
Many baked goods contain "hydrogenated" vegetable fats.  Hydrogenated and partially hydrogenated vegetable fats are manmade to saturated fats.  Manmade saturate fat has "transfat" a kind of saturated fat not found in nature.  Transfat may raise "bad" cholesterol and lower good cholesterol.  While it is difficult to avoid hydrogenated fats, completely you should choose products made from liquid vegetable oil whenever possible.

What types of food are low in saturated fats?
A diet high in carbohydrates such as fruits, vegetables, pasta, rice and whole grain breads and cereals will be low in saturated fat, if the fat used in food preparation is mainly oil from plant sources. Other diet basics for a low saturated fat diet include: skim or low fat dairy products, and chicken, turkey or fish prepared with little fat.

What are polyunsaturated fats?
Polyunsaturated oils come from plant sources, including sunflower, sunflower soybean and corn.

What about monounsaturated fats?
Olive, sesame and peanut oils are high in monounsaturated fats. Canola oil and avocados also have monounsaturated fat. Research indicates that substituting monounsaturated fats for saturated fats helps lower blood cholesterol and triglycerides and may reduce the risk of heart disease.

Is oily fish good for your heart?
Certain types of oily fish and some plant oils such as flaxseed oil are very high in a type of fatty acid called Omega 3. Omega 3 has been shown to help 1). Slow the process of plaque that clogs arteries 2). decrease blood triglyceride 3). increase "good" cholesterol  4).  decrease blood clots.

Types of fish that contain large amounts of Omega 3 fatty acid include salmon, albacore tuna, rainbow trout and mackerel. Many studies indicate that a diet which includes fish on a regular basis (two to three times a week), helps promote heart health.

Taking positive steps
Lowering total fat in our diets is beneficial in the prevention and treatment of many diseases. You can make a great start by following these guidelines: 

• Substitute fish for high fat meats, two to three times a week.
• Choose lean cuts of meat such as flank steak or filets.
• Substitute frozen yogurt or sherbet for ice cream.
• Limit eggs yolks to four times a week.
• Use liquid vegetable oil in place of solid shortenings.
• Develop a list of low fat snacks to fall back on when hunger hits.
• Use one percent or skim dairy products.
• READ THE LABEL. Avoid products made from animal fats such as lard, or from coconut and palm kernel oils. Keep hydrogenated fats low on the ingredients list. Nutritional labels are also required to show the total grams of fat in a serving of any food product, as well as the calories.

Central Baptist offers comprehensive services for people with heart disease, as well as tips for heart healthy eating – along with great recipes. For more information, call 859-260-5500.

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