Fats supply energy and essential fatty acids and they help absorb the fat-soluble vitamins A, D, E, K and carotenoids. For good health, some fat is essential but the key is to choose sensibly. Some kinds of fats can raise blood cholesterol and increase the risk of coronary heart disease.

Studies show that foods high in trans fatty acids and foods high in saturated fatty acids tend to raise blood cholesterol. Trans fatty acids are found in partially hydrogenated vegetable oils, such as many hard margarines and shortenings. Other foods with a high amount of trans fatty acids include some commercially fried foods and commercially prepared goods such as cookies and crackers. Foods that are high in saturated fats include high-fat dairy products such as cheese, whole milk, cream, butter and regular ice cream; fatty fresh and processed meats; the skin and fat of poultry; lard; palm oil; and coconut oil.

Trans fatty acids are the result of “hydrogenation” or the addition of hydrogen atoms to oils for the purpose of creating a solid to semisolid product. The addition of hydrogen creates what is called a saturated or partially saturated product. The hydrogenated oils impart desirable
physical qualities such as ease in spreading or a flaky baked product. However, both saturated fats and trans fatty acids have health implications.

Diets too high in trans fatty acids and saturated fatty acids are thought to contribute to the development of cardiovascular disease which is the number one killer in America. Close to one million people die each year from this disease.

With this in mind, what is good dietary advice for today?

• Aim for a total fat intake of no more than 30 percent of daily calories.

• Limit use of solid fats, such as butter, hard margarines, lard and partially hydrogenated shortenings. Use vegetable oils as a substitute.

• Choose fat-free or low-fat dairy products, cooked dry beans and peas,
  fish and lean meats and poultry.

• Get most of your calories from plant foods (grains, fruits, vegetables). If you eat food high in saturated fat for a special occasion, return to foods that are low in saturated fat the next day.
  

• Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Choose foods lower in saturated fat and cholesterol.

 

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