The Good, The Bad, and The Trans

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By: Roberto Bell

Your body stores energy as fat, and it has many functions. Among others, it:

- supplies energy
- cushions organs
- allows vitamins A, D, E, and K to be absorbed by the gut

The fat family has 3 members:

1. Unsaturated fat
2. Saturated fat
3. Trans fat (commercially engineered transformation to keep foods crisp)

Unsaturated fat is liquid at room temperature, and is the healthiest of the three. It decreases "bad" cholesterol levels, blood pressure, and the risk of heart disease, stroke, and cancer.
It can be divided in 2 subcategories:

1. Monounsaturated
2. Polyunsaturated (also called omega-3, 6, and 9).

Foods high in monounsaturated fat are:

- Nuts (cashews, pistachios, almonds, and peanuts)
- Safflower, canola, olive, and peanut oil
- Avocados

Foods high in polyunsaturated fat are:

- Soybean, corn and cottonseed oil
- Fatty fish (salmon, white tuna, mackerel, anchovies, and sardines)

Fatty fish deserves a special mention. We've been conditioned to think that fat is unhealthy and increases our risk of heart disease. Some types do (more on this in a minute), but the polyunsaturated fats found in fish do the exact opposite: they reduce our risk of heart disease. Japan, where fish is a national dish (Sushi anyone?), has the world's lowest rates of cardiovascular diseases.
Saturated fat is found mainly in animals and is solid at room temperature. Historically, it has been linked to increased risk of heart disease, but this was recently challenged and is still debated. To err on the safe side, we recommend you eat it in moderation.
The following foods are high in saturated fat:

- Fatty meats
- Poultry fat and skin
- Animal fats sources
- Medium or high fat cheese (8-25%)
- Palm oil (40-45%)
- Butter (45-50%)
- Coconut oil (80-85%)

Trans fat is made when food manufacturers add hydrogen to vegetable oil (a process called "hydrogenation") to make it solid, extend its shelf life, and give it a crispier texture. Of all fat types, trans is the worst and raises heart disease risk substantially. Avoid it at all cost.
It is found in:

- Margarines
- Shortening
- Most commercial packaged cookies and crackers
- Some commercial processed snacks and sweets
- Some French fries and other fried fast food

The typical American diet contains 20% to 30% fat. While each gram provides 9 calories, again, it is a comparison of the quality and quantity of fats. Unsaturated fats are much better for you; try to keep saturated fats in moderation; and keep trans fats to a minimum. Keeping this ratio will allow you to eat the foods and fats you want without compromising your cardiovascular health.

ACTION STEP 8
Add salmon (or another kind of fatty fish) to your grocery list and buy one next time you shop. Eat it grilled, smoked, or just plain pan-broiled. Try different kinds of recipes to spice up the flavors. Also, try to work the fish into your diet to around 3 times per week.
ACTION STEP 8 REVISITED
Eliminate trans fat completely from your diet. Its labeling is mandatory: check the nutrition facts of your favorite cookies for it. Also, replace margarine for olive oil (best choice). If you can't stand the taste, plain old butter is still better.

Information about the Author:

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