There are frequently asked questions about the role of fat in a healthy diet. Many people have heard or read that they should avoid ‘fat’. It’s not that simple. The truth is that some fats are helpful. It is not unusual for people to ask it’s OK to eat foods that contain fat, but really, it all depends on what kind of fat and how much of it you are eating throughout the day.
For years, coconut oil has been publicized as a healthy fat. Even though it moisturizes your hair and skin beautifully, coconut oil is not heart healthy. The latest advisory from the American Heart Association (AHA), states that coconut oil raises LDL (bad) cholesterol just like butter, beef, and palm oil. It contains 82 percent saturated fat. Therefore, I do not recommend that my patients bake, sauté, blend, or stir coconut oil into their foods and drinks on a daily basis.
What are Healthy Fats?
Healthy fats are known as monounsaturated and polyunsaturated fat. Polyunsaturated fat (PUFA) also contains omega-3 and omega-6 fatty acids. The AHA recommends replacing saturated fats with polyunsaturated and monounsaturated fats. Recent scientific studies show that polyunsaturated vegetable oil decreased cardiovascular disease by 30 percent. This result is comparable to someone taking cholesterol-lowering drugs known as statins.
Unfortunately, some people inherit genes that raise cholesterol levels more easily than others. Even though these genes can’t be changed, taking a statin should not be the only form of defense against heart disease.
Along with decreasing your risk of heart disease by lowering artery-clogging bad cholesterol (LDL) and triglyceride levels, polyunsaturated and monounsaturated fat also provide essential fatty acids that your body does not produce on its own.
Monounsaturated fat is found in olive oil, canola oil, peanut oil, avocados, and peanut butter. Polyunsaturated fat is found in vegetable oil, corn oil, safflower oil, walnuts, flax seed, and sunflower seeds.
omega 3’s help to maintain proper brain function, decrease inflammation, and may also reduce the symptoms of depression, dementia, cancer, and arthritis. Since your body can’t produce omega-3’s, it’s important we eat foods that are known to be a good source. Omega-3 fatty acids are found in fish oils, seeds, nuts, and greens. They are also referred to as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).