Let’s continue our discussion on FATS!
There are many different types of fat and even “the good, the bad and the ugly” have become controversial! So, I am going to offer to you the categories of fats and which foods fit into them as we, R.D.’s continue to examine the facts.
This information is adapted from the Michigan Heart and Vascular Institute, Ann Arbor, Mi.
TRANS FATS raise your LDL-cholesterol and lower your HDL-cholesterol (I remember the difference between LDL and HDL as “”L” for LOUSY and “H” for HEALTHY)
~ They are found in stick margarine, hydrogenated oils and shortenings plus many commercial baked products.
~ Read the labels to determine if a product contains trans fats.
SATURATED FATS are hard at room temperature and elevate blood cholesterol.
~ They are found in fatty meats and the skin of chicken and turkey, in dairy foods containing fat, tropical fats and other fats such as cocoa butter and chocolate.
POLYUNSATURATED FATS are liquid at room temperature, they lower cholesterol, may lower HDL’s and may make the blood more sticky.
~ They are found in some oils (safflower, sunflower, corn, soybean, sesame and cottonseed)
~ They are in some nuts (chestnuts, soy nuts, English walnuts, black walnuts)
~ They are also found in some seeds (pumpkin, sesame, sunflower)
OMEGA-3 FATTY ACIDS lower triglycerides, may lower cholesterol, reduce fat deposits in arteries and make the blood less sticky.
~ They are found in fish and seafood.
* The best sources are mackerel, most salmon, herring, anchovy, bluefish, whitefish, lake trout, sardines.
* The good sources are brook trout, catfish, mussel, oyster, halibut, pink salmon, rainbow trout, trout.
* The adequate sources are cod, crab, flounder, lobster, ocean perch, red snapper, shrimp, sole, scallops.
MONOUNSATURATED FATS are liquid at room temperature, may lower cholesterol and is less likely to HDL’s
~ They are found in oils (canola, olive, peanut, tub, squeeze and pump margarine.)
~Nuts (peanuts, peanut butter, pistachios, pecans, macadamia, hickory, brazil, cashews, almonds, filberts.)
With all of these different fat/ foods with varying health benefits and consequences, which ones will you choose?