As we continue along through National Nutrition Month®, our final key message is: Find the healthy fats when making food choices. By choosing polyunsaturated or monounsaturated fats, you can keep your saturated fats, trans fat, and cholesterol low.

Not all fats are created equal. Some fats can help lower our cholesterol levels and help reduce our risk of heart disease and stroke. Other fats can actually do the opposite, if consumed in large amounts, and raise our risk of heart disease. The healthier fats are monounsaturated and polyunsaturated fats, which can help lower total cholesterol levels.  The unhealthier fats, saturated fat and trans fat, raise cholesterol levels. But in terms of calories, all fats  have the same amount of calories per gram weight. So, if you are looking for weight loss only, then it doesn’t matter what type of fat you eat–any fat (whether the healthier or unhealthier kind), if consumed in excess–will lead to more fat on your body.

The Healthier Fats

Foods high in monounsaturated fat and polyunsaturated fat are usually liquid at room temperature.  Good sources of monounsaturated fat include olive oil, peanuts (and peanut products), and canola oil. Most types of nuts are usually good sources of monounsaturated fat.

There are several types of polyunsaturated fat, one of which, the omega-3 fatty acids, has gotten a lot of press lately. These fatty acids (the omega-3’s) are found in “fatty” fish, like salmon, herring, and mackerel, walnuts, and flax seeds and oils. Other sources of polyunsaturated fats include soy oil, safflower oil, sunflower oil, and nuts.

The Unhealthier Fats

Foods high in saturated fat are usually solid at room temperature. Examples are butter, shortening, fatty cuts of meat (think of the white part of the meat), coconut and palm oils, and most animal products (whole fat dairy for example). 

Trans fat is actually unsaturated fat that is hydrogenated (hydrogen is added to the unsaturated fat) to make the product more shelf-stable. However, when it gets into your body, it acts more like a saturated fat and can raise your cholesterol levels. Foods that may be high in trans fat are chips, crackers, cookies, and many desserts found on the shelf of the grocery store.  However, many food companies are now trying to make your favorite foods with little (or no) trans fat.  Fried foods also tend to be high in trans fat, so eat these in moderation.

A great site to check out to get an in-depth look at the different types of fats is the American Heart Association.

In summary, choose foods high in the unsaturated fats more often, and those high in saturated fats and trans fats less often.  But remember, when it comes to weight and calories, fat contain more calories per gram of weight than both protein and carbohydrates, so choose your healthy fats in moderation.