The Dietary FAT FACT

The Dietary FAT FACT

When it comes to the dietary mockery, Fat has always been a culprit of bad reputation. Contrary to what we know that fat alone is bad for your health, experts say that fat is an essential part of our daily diet. Although certain fats are labeled to have bad effects on health, there are sources of good fats that offer significant health benefits as well. Fat provides the body with energy & keeps us warm. It protects organs, helps in absorbing fat-soluble vitamins and it adds up to the taste and texture of our food. Knowing facts about fats can help you choose the source of good fat and replace or reduce bad fats and its effects.

THE GOOD FATS

MONOUNSATURATED FATS- are considered the healthy/good fats that can have beneficial effects. They lower bad cholesterol levels (LDL) which lowers the risk of heart disease. Most come from plant sources and are liquid at room temperature.

These are commonly found in:

- Vegetable oil (olive oil, canola, peanut, sunflower and sesame oil

- Nuts (almonds, cashews, peanuts, macadamia, hazelnuts, peanut

- Peanut butter

- Avocado

POLYSATURATED FATS- can decrease the risk of heart disease, lowering high cholesterol levels. These healthy fats are rich in omega-3 found in fatty fish and omega-6 found in vegetable oils.

1. Omega-3 fats: salmon, mackerel, sardines, herring, trout and can also be found in soft margarines, flaxseed and walnuts

2. Omega-6 fats: safflower, sunflower and corn oil, seeds, walnuts, tofu, soy beans

THE BAD FATS

SATURATED FATS- these type of fats are considered the “bad fats”. It raises the LDL “bad” cholesterol level and increases your risk of disease. Sources of saturated fat appear solid at room temperature. Majority of it are animal based. This kind should be limited or substituted by good fat. Saturated fats include:

- Fatty cuts of meat from beef, pork and lamb

- Chicken with skin/ poultry skin

- Whole fat dairy products like milk, butter, cheese, ice cream and cream

- Tropical oils like palm oil, coconut oil, cocoa butter

- Lard

TRANS FATS- raises LDL “bad” cholesterol level and lower the good (HDL) cholesterol levels. It also increases the risk of developing heart disease and stroke. This is the “bad fat” to be avoided. On labels, these are usually named “partially hydrogenated” or “hydrogenated oil”. Trans fat can be found in:

- Fried foods ( French fries, fried chicken, chicken nuggets donuts)

- Baked goods (commercially backed pastries, cookies, donuts, cakes, pizza)

- Stick margarine

- Packed snack (microwave popcorn, crackers, chips)

- Vegetable shortening

You may find our specialist here at Health Promotion Center, Phyathai 2 Hospital

Phyathai 2 Hospital

International Correspondence Center

Tel: +66-2617-2444 ext. 2020 or 2047 E mail: onestop@phyathai.com

The Dietary FAT FACT

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