The Skinny on Dietary Fats

by Holly Perry

Eating a low-fat diet has been the mantra for healthful eating for decades. Touted as a way to lose weight and prevent or control heart disease and other chronic conditions, it is well established that dietary fat is more calorically dense than protein or carbohydrates.

In fact, each gram of fat consumed provides more than twice as many calories as a gram of protein or carbohydrate. Applying the Caloric Balance Theory, people looking to shed body fat have naturally held onto the idea that we should avoid eating dietary fat, and choose less calorically dense foods instead. However, it is important to think about nutritive calories vs. empty calories when applying this theory.

Why hasn't cutting fat from the diet paid off as expected?  Detailed research shows that the total amount of fat in the diet is not really linked with weight or disease. In fact, you should be sure to include it into each meal.  What really matters is the type of fat in the diet. Bad fats increase the risk for certain diseases, and good fats are essential to your energy intake and overall health.

Good fats vs. Bad Fats

The Good

With all the confusing news about fats, you might think it is easier to avoid them altogether - but this is not so. The good fats, including monounsaturated and polyunsaturated, can actually help reduce your risk of heart disease and lower your LDL (bad) cholesterol. In addition, you may be surprised as to what is considered a good fat. For example, monounsaturated fat, the healthiest fat, can be found at higher levels in:

• Olives
• Nuts like almonds and pistachios
• Avocados

Polyunsaturated fats are also important to your diet, especially those that contain omega-3 fatty acids (omega-3s), which may decrease your risk of coronary artery disease, may protect against irregular heartbeats, and help lower blood pressure. Polyunsaturated fats are found at higher levels in:

• Salmon, trout, and herring (high in omega-3s)
• Walnuts and sunflower seeds