Good Fats

Despite some current popular belief, fat is a very important part of our diet; in fact the recommendation from the United Sates Department of Agriculture (USDA) is that 20-35% of our calories come from fat. Fat makes foods taste good and helps to keep us feeling full longer after a meal. Fat also helps us absorb the fat-soluble vitamins A, D, E and K. The important thing to remember is it’s best for your heart to choose the good fats: Mono and poly (including omega-3 ) unsaturated fatty acids. 

Monounsaturated Fats are found in foods such as: 

 Avocados
 Canola oil
 Nuts 
 Olive oil
 Peanut oil
 Seeds

Many foods contain a mixture of both monounsaturated and polyunsaturated fats which are be good for overall health especially when they are replacing the unhealthful saturated and trans fats. 

Polyunsaturated Fats are found in foods such as: 

 Nuts
 Seeds
 Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils)
 Fatty fish (such as salmon)

Just like monounsaturated fatty acids, polyunsaturated fats are very good for you, especially when they are replacing the unhealthful saturated and trans fats. Polyunsaturated fats can help reduce “bad” cholesterol levels in your blood and lower your risk of heart disease.

Omega-3 fatty acid falls into the category of polyunsaturated fats. These fats are considered essential because our bodies cannot make them. Omega-6 fatty acids are also essential polyunsaturated fats but most people get enough of these fats because they are found in many oils. Omega-3 fatty acids are found flaxseed oil, canola oil, soybean oil and walnuts but in a form that is not very user friendly. Fish sources of omega-3 fatty acids are roughly 10 times as potent; the recommendation is to consume fatty fish 2-3 times a week. 

Many Americans do not get enough omega-3 fatty acids in their diet. These fatty acids may help slow the progression of atherosclerosis, thereby preventing heart attacks. So if fish is not on the menu consider taking a supplement (after checking with your physician). Look for a supplement that contains about 1000 mg of combined eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are two type of omega-3 fatty acid.