Know Your Facts About Fat

It's age old adage "How can something so good be so bad?" In this case, the bad is the potential lethal combination of hydrogen mixed with liquid oils. This potion (otherwise known as trans fats) is often used for baking, adding texture, and extending the shelf life of food. It is also a key ingredient in many items on a fast-food restaurant's menu. Unfortunately, it is also known as the heart's most formidable nemesis.

By knowing which fats are the most harmful to your health, you can begin to make wise decisions about the foods you consume. Heart disease remains one of the most common causes of death. Educating yourself about the types of fat that are most harmful to your health is the best defense heart disease.

Saturated fats and trans-fatty acids are fats found in foods from animals (beef, lamb, veal, pork, lard, poultry fat, butter, cream, milk, and cheeses) and some plants (coconut oil, palm oil, and cocoa butter). These substances are commonly known to raise your LDL cholesterol a.k.a the "bad" cholesterol which is the main dietary cause of blood cholesterol. LDL cholesterol is also produced naturally by your body. These ingredients can also be responsible for hindering the increase of HDL cholesterol a.k.a the "good" cholesterol. When the natural LDL cholesterol forges an alliance with the cholesterol found in trans and saturated fats, the result can potentially clog your arteries and increase your risk of heart disease.

To reduce the risk of heart disease, it is recommended that you limit your total saturated fat consumption to less than 7% of your allotted daily calories. You should also limit your trans fat consumption to less than 1%. If you refrain from eating saturated fats commonly found in doughnuts, cookies, and muffins, you will consume very little, if any, trans fats. Your body does require a certain amount of fat to maintain its normal health and energy levels. The remaining fat your body needs should come from healthier fats known as monounsaturated and polyunsaturated fats. This comes from foods such as nuts, seeds, fish, and vegetable oils. These fats have been known to increase HDL cholesterol.

The Food and Drug Administration requires food manufacturers to list the amount of trans and saturated fats on food labels. However, restaurants are not held to the same regulatory guidelines. A list of ingredients and nutrition labels rarely accompany the meals you order in food establishments. The one upside is that when trans fat started coming under attack as a health risk, food manufacturers and restaurants replaced trans fat with saturated fats. They also experimented with various cooking oils and fat substitutes hoping to not sacrifice flavor and texture for the sake of a healthier cuisine. This is a step in the right direction, but there is more work to be done.

Restaurants and food manufacturers are doing more to serve healthier foods and even providing special menus to accommodate people who might be vegetarian, have food allergies, or are simply more conscious about the content of their food choices. Still, the onus of discerning what kinds of foods you should consume to promote a healthy, risk-free lifestyle is on you. Paying more attention to the ingredient and nutrition labels on the items you select in the grocery store is important. But educating yourself about the fat content of the different foods you eat is a better way to take control of your dietary health and wellness.

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