Why is that so often the most enjoyable foods are the unhealthiest? Deserts, French fries, and pizza may taste completely different, but they share a common nutrient: fat.

Fats, along with carbohydrates and protein, are the nutrients you use in the largest amount. They are the components in food that we need for energy and to maintain the body’s structure and systems.

Fats are why foods like bacon or porkchops taste good. But the tastiest fats are the fats you want to steer clear of.

Not all fat is good for you. Some are great and they promote heart health. Others contribute to the buildup of cholesterol and can lead to heart disease or diabetes. But how do you know which fats are healthy, and which can lead to health problems?

The Difference in Fats

The fats we eat are called dietary fats. You can find them in nearly everything except most fruits and vegetables.

There are two main kinds: saturated and unsaturated.
 

• Saturated fat keeps its shape at room temperature. You find it in butter, full-fat cheese, high-fat meat, lard, whole milk, and full-fat yogurt.
• Unsaturated fat is usually liquid at room temperature. It’s in fish, nuts, and vegetable oils.

The American Heart Association recommends limiting the number of calories from saturated fat to less than 7% a day. That’s because it tends to raise low-density lipoprotein (LDL) cholesterol levels which can increase the risk of stroke or heart disease.

Food companies will add what are called “trans” fats to foods for flavor. Some trans fat occurs naturally in very small amounts in red meat and dairy products. You are likely to find it in baked and fried foods.

Unsaturated Fat

This is the good stuff. Eating foods high in unsaturated fats improves cholesterol levels, reducing your risk of heart attack or stroke.

The two main types of unsaturated fat are:
 

• Monounsaturated fat — Found in canola, olive, peanut, sunflower, and safflower oils, avocados, most nuts and peanut butter. You will also find it in beef, chicken, and pork.
• Polyunsaturated fat — Found in corn, cottonseed, soybean, and sunflower oil, along with flaxseed, pine nuts, pumpkin, sesame, and sunflower seeds, and walnuts.

Omega-3 fatty acid in another polyunsaturated fat. It’s been shown to reduce blood clotting and reduce irregular heartbeats. It’s found in fatty fish like herring, salmon, and sardines.

Make a Change

Remember, not all fat is bad, but you want to be smart about the fat you eat. There are some simple ways to swap out the saturated fat for foods rich in unsaturated fat.
 

• Switch to oil instead of butter for sauteing. Use canola oil instead of butter when you bake.
• Eat salmon two to three times a week instead of red meat.
• Take the skin and fat off chicken.
• Snack on fruits and vegetables instead of pre-packaged, processed foods.

We Can Help Put You on a Healthier Path

No matter your age, what you eat has a huge effect on your overall health. Healthy eating isn’t hard – especially when you have someone to empower you to make good decisions and teach you how healthy food can be delicious. Our registered dietitians provide individually tailored nutrition plans to members of every age.

Patients with the following are encouraged to see a dietitian: diabetes, heart-related conditions, those considering bariatric surgery, pregnancy, gastrointestinal-related conditions, and patients with any other nutrition-related condition.

This program is available to all AltaMed patients at no cost. Ask your doctor for a referral or call (888) 499-9303 to enroll.