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Believe it or not, fat is actually good for you. In fact, reputable health organizations recommend eating more (healthy) fat than protein each day. The key is eating the right kinds of fats, and learning how to cook with healthy fats. Eating too much of the saturated and trans fat can lead to serious health problems, including heart attack, stroke, obesity and cancer. Understanding the differences among fats and how to substitute will let you create heart-healthy, great-tasting dishes. |
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Bad Fats – Saturated and Trans
Reduce saturated fat in your diet as much as possible. It’s found in most animal products, including meats and dairy. You don’t have to eliminate it completely, but read food labels to see how much saturated fat foods contain. To make sure you cook with healthy fats, read nutrition labels and look for the percentage of your daily recommended intake of fat the packaged food or drink contains.
In the United States, the FDA banned trans fat in 2018.
Sources – Meat, poultry, game, dairy products, commercial baked goods (snacks and desserts), margarine, butter.
Avoid products with partially hydrogenated oil.
Good Fats – Monounsaturated, Polyunsaturated, Omega-3 fatty acids
Add these types of fats to your diet, or substitute them for saturated and trans fats when cooking. Learn about smoke points (the temperature at which point certain fats start to burn and smoke). If you’re cooking with extra virgin olive oil, for example, it has a lower smoke point, so is not good for cooking techniques like stir frying.
Sources – Olive oil, nuts, cold water fish, vegetables, seeds
Cholesterol Levels and Fat
Don’t confuse cholesterol and fat. Dietary cholesterol does not cause heart disease. Trying to greatly reduce or eliminate dietary cholesterol might actually increase your risk for heart disease.