Straight talk about one of the most notorious nutrients.
Fats are downright confusing. The scientific thinking about good fats and bad fats seems to go up and down like hemlines and hot stocks. But some fat facts are tried and true, and knowing them can help your health. So test your knowledge: Which of these statements are fat facts and which are big fat fables?
It’s best to eat as little fat as possible.
Big fat fable! Fats are part of a healthful diet. Your cells need fat to function. Fat provides energy and helps keep you insulated. Your body also makes certain hormones from fat. Plus, including a little fat in your meal helps your body absorb lycopene, a component in fruits and vegetables that some research suggests may help prevent cancer and heart disease. Those are terrific reasons to toss some avocado into your salad, drizzle a little olive oil on veggies, or cook up
Grilled Halibut with Tomato-Avocado Salsa.
Frank advice: Many people eat way too much fat. Figure out your daily fat limit with this cool calculator from the American Heart Association:
http://www.myfatstranslator.com/. Make your fats count by choosing healthful ones, found in nuts, seeds, avocados, fish, and monounsaturated oils such as olive and canola.
Trans fats are bad for your heart.
Fat fact! Trans fats, like saturated fats, raise blood cholesterol. They’re found in products containing partially hydrogenated vegetable oils. Saturated fats are most prevalent in animal foods, such as red meats, cheese, butter, and other full-fat dairy products.
Frank advice: To protect your heart, read nutrition labels and choose foods low in saturated fat and free of trans fat whenever possible. Be sure you don’t replace trans fat with saturated fat or vice versa. Instead, look for heart-healthy canola and olive, oils. Find tips for slashing saturated fat at
5 ways to cut back on saturated fat.
Eating fat sabotages weight loss efforts.
Big fat fable! A recent study found that people who consumed a diet containing 40 percent of calories from fat lost just as much weight as people who consumed 20 percent of calories from fat. Some people find a meal plan that includes a moderate amount of fat is easier to follow. But remember, all fats are high in calories.
Frank advice: It’s sooooo easy to overdo it on fats and wind up consuming too many calories. The American Heart Association recommends that overweight people get no more than 30 percent of total calories from fat. Here are simple ways to cut fat calories:
- Use cooking spray for sautéing.
- Trim visible fat from meats.
- Top casseroles with a small amount of a flavorful cheese like Parmesan or feta instead of a larger amount of mild-flavor cheese.
