Fats 101

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By Mindy Hermann, R.D.

Fat is the first nutrient that most of us think of in connection with heart health. After all, artery-clogging plaque contains fat, and it stands to reason that eating less fat means less of it in the bloodstream to turn into plaque. Cutting down on all fat is not the answer, however. When it comes to heart health, not all fats are the same.

Saturated fat has played the role of heart disease villain since the diet-heart disease connection first was discovered. Found in red meats, such as beef and lamb; in full-fat dairy productsS, such as regular cheese, whole milk, and ice cream; and in baked goods, saturated fat in the diet causes total cholesterol blood levels and LDL (“bad”) cholesterol blood levels to go up. For this reason, limit your intake of saturated fat.

Reducing saturated fat is easy with lower-fat versions of everyday foods. A simple switch from regular ground beef to extra-lean beef cuts saturated fat in half. Low-fat and fat-free milk, yogurt, and ice cream also are much lower in saturated fat than their regular counterparts. And, saturated fat watchers should avoid fried foods when possible. They also should eat poultry without the skin.

Trans fat is a synthetic fat with the same negative health effects as saturated fat. The main source of trans fat is partially hydrogenated vegetable oil, a fat in processed baked goods and commercial frying oils that helps give foods a crispy or flaky texture. The 2005 Dietary Guidelines 
for Americans recommend eating as little trans fat as possible. The good news is that many food manufacturers have removed trans fat from their products, and say so on the label.

Polyunsaturated fat is one of two major heart-healthy fats in food. The best sources of polyunsaturated fat include soybean oil, corn oil, safflower oil, and other vegetable oils that are liquid at room temperature. When used in place of saturated fat (for example, corn oil for butter or shortening in a banana bread recipe), polyunsaturated fat helps lower blood cholesterol.

Omega-3 fatty acids are a type of polyunsaturated fat with a particularly strong link to heart health. Present in soybean oil and canola oil, omega-3s also are abundant in walnuts, soy foods, almond oil, and higher-fat fish, such as salmon and trout. In fact, the research on fish is so positive that the American Heart Association recommends eating at least two fish meals weekly. Flaxseed, another top source of omega-3s, can be ground and added to muffins, quick breads, and cereal.
           
Monounsaturated fat, the other major heart-healthy fat, likewise causes a drop in blood cholesterol when it takes the place of saturated fat in foods. Although olive oil and canola oil are among the best-known sources of monounsaturated fat, nuts, nut butters, and avocados also supply this heart-friendly fat.
           
“I often recommend using peanut butter and almond butter as bread spreads because they are rich in nutrients, such as protein and fiber, in addition to being a good source of monounsaturated fat,” says Wahida Karmally, director of nutrition at the Irving Center for Clinical Research at Columbia University in New York City.