Good Fats

Good Fats

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  • 1 Answer
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    A , Preventive Medicine, answered
    Unlike unhealthy saturated fats, the fat in nuts tends to be poly- and mono-unsaturated, both of which promote good health. Nuts also tend to be a good source of protein, vitamin E, fiber, magnesium, potassium, calcium, and omega-3 fatty acids.
  • 9 Answers
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    A , Internal Medicine, answered
    A certain amount of fat is essential to your health. Get 25% of your calories from healthy fat -- mainly monounsaturated and polyunsaturated fats, which are found in olive oil, canola oil, avocados, flaxseed, fish, and nuts.
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    A , Cardiology (Cardiovascular Disease), answered
    Unlike butter, margarine is made of vegetable oil and contains zero cholesterol. But not all margarines are equal, and some are worse for you than butter.  As a rule of thumb, avoid more solid margarines; they often contain trans fats, which increase the risk of heart disease.

    As an alternative to butter and margarine, choose olive oil, one of Dr. Mehmet Oz’s (Vice-Chair and Professor of Surgery at Columbia University) anti-aging superfoods.
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    The canola plant was developed from its close relation, the rapeseed plant, using traditional plant breeding methods. The oil extracted from canola seeds is very low in saturated fat and an excellent source of mono- and polyunsaturated fats.

    Canola oil differs from rapeseed oil which is used in Europe and Asia. Canola oil is extremely low in erucic acid. While erucic acid hasn't been shown to affect human health, it's been linked to cardiac abnormalities in research animals. The Food and Drug Administration (FDA) deems canola oil safe in food.
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    Oils are not a food group, but they do provide essential nutrients and are therefore included in U.S. Department of Agriculture (USDA) recommendations for what to eat. Note that only small amounts of oils are recommended. Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. Oils are the major source of MUFAs and PUFAs in the diet. PUFAs contain some fatty acids that are necessary for health -- called “essential fatty acids.” Because oils contain these essential fatty acids, there is an allowance for oils in the USDA food guide. The MUFAs and PUFAs found in fish, nuts and vegetable oils do not raise LDL (“bad”) cholesterol levels in the blood. In addition to the essential fatty acids they contain, oils are the major source of vitamin E in typical American diets. 
  • 6 Answers
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    A answered
    If you want to eat a heart-healthy diet, watch unhealthy fat and cholesterol. Limiting the amount of saturated and trans fats you eat can help you lower your cholesterol levels and reduce your risk of coronary artery disease. Choose healthy fats like those found in olive oil, canola oil and trans fat-free margarine instead of the ones in butter, creamy sauces, hydrogenated margarine and shortening. Look for monounsaturated fats and polyunsaturated fats, like the ones found in healthy oils, nuts, seeds, soy (tofu) and seafood.
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    A , Internal Medicine, answered
    Healthy fats are an essential part of a healthy diet.  Fish, nuts, and certain vegetable oils such as soybean and canola contain healthy polyunsaturated fats and other nutrients which help lower heart disease risk. Eat these foods regularly and in moderation. Monounsaturated fats from vegetable oils may also be heart-healthy; a good source is extra virgin olive oil, which also contains other heart-healthy compounds. Don't get caught up in the "low-fat" craze (for example, low-fat salad dressing) as you will be limiting your intake of these good fats and will likely instead be eating a diet high in refined carbohydrates. Increase these healthy fats in place of refined carbohydrates, starches, and saturated fat.  Especially avoid eating industrial trans fat, found in partially hydrogenated vegetable oils that are often used in baked goods, popcorn, and fast foods.
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  • 1 Answer
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    Fats that are plant-based and some fish oils are considered to be healthy fats. Some examples are monounsaturated fats and polyunsaturated fats, such as peanut oil, safflower oil, and olive oil, which are liquid at room temperature. Your body needs fat for proper nervous system function and to maintain healthy skin, so it’s important to include fats in your diet.

    (This answer provided for NATA by the Appalachian State University Athletic Training Education Program.)
  • 5 Answers
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    A , Internal Medicine, answered
    If you eat a little fat prior to eating carbohydrates, your stomach won't empty its contents into the intestine as quickly. This slowing of stomach emptying has four RealAge (physiologic age) age reduction effects. First, you feel full faster and stay full longer, so you eat less. Second, because sugars are largely absorbed in the intestine, the amount of sugar in the blood rises less rapidly and peaks at a lower level. Third, eating fat helps the absorption of fat-soluble nutrients. Finally, healthy fat has its own health-giving properties, it increases your healthy high-density lipoprotein (HDL) cholesterol and decreases inflammation in your arteries.
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    A Nutrition & Dietetics, answered on behalf of
    While it's important to know that replacing saturated and trans fats with "good fats" (unsaturated) has been shown to decrease your risk of developing heart disease and inflammation, eating "good fats" does not necessarily lend itself to weight loss. I always recommend the "good" ones for health reasons. Just because they are "good" fats doesn't mean they can be consumed freely while trying to lose weight.