Just the fat facts ma'am. What fats are good for you and which ones to avoid. Now that the FDA requires nutrition labels to include information about fats on nutrition labels, you should know what they are.
Though you may have been taught that fat in food is bad for you, some fat can actually be good for you. In fact, there are healthy fats and unhealthy fats and knowing the difference is key to your health. Below is an easy to use guide that will help you understand the differences between fats.
Monounsaturated fats are liquid at room temperature but solidify when cooled. They are generally considered the healthiest fats. They are found mainly in plant sources such as avocados and nuts, as well as canola, peanut and olive oils. Like all fats, these fats are high in calories.
If you increase the amount of monosaturated fats in your diet, be mindful of your overall intake in order to manage your weight.
can be either soft or liquid at room temperature, and are found in plant oils such as sunflower, safflower, canola, flaxseed and corn oils, as well as in seafood.
Polyunsaturated fats include the "Essential Fatty Acids" (EFAs) Omega-3, Omega-6 and Omega-9. EFAs are part of the structure of every cell in our bodies and are instrumental to providing energy. We need EFAs to achieve and maintain a healthy heart. They are also essential for the healthy function of the eyes, skin, brain, hair, joints and the health of the immune system.
To supplement your intake of health promoting Omega-3, try Herbalife's Herbalifeline® and Tri-Shield®. Keep in mind that polyunsaturated fats are also high in calories. If you increase the amount of polyunsaturated fats in your diet, be mindful of your overall intake in order to control your weight.
Saturated fat is solid at room temperature and is most often found in animal food products including meat, butter, milk and eggs. Some plant products like palm, coconut and palm kernel oil are also saturated. Saturated fats are not inherently unhealthy, but an excess of these fats in the diet raises cholesterol levels in the bloodstream.
Trans fats are chemically engineered, at very high temperatures, with a metal catalyst like nickel. Although some may appear in liquid form, they maintain their structure for a long time (which is why fast food chains can fry food all day long in the same oil). The FDA suggests regulating your trans fat intake and to replace them with polyunsaturated and monounsaturated fats whenever possible. New FDA label laws require companies to show the amounts of trans fats on their nutrition labels.
Quick tips from the doctor:
- Limit your intake of saturated fats.
- Increase the amount of Omega-3 fatty acids in your diet.
- Regulate your intake of Trans Fats and make sure to read the nutrition labels.
By Louis Ignarro, Ph.D.
Nobel† Laureate in Medicine
†The Nobel Prize is a registered trademark of The Nobel Foundation.
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