The Role of Fat

It is recommended by many different public and private health associations that Americans need to reduce their daily intake of dietary fat.

Consumption of fat has been linked to several health problems such as: heart disease, obesity, gallbladder disease and some types of cancer.

The problem many people face is how to translate the recommendations for a low-fat or reduced-fat diet into their daily menu plan.

Choosing a diet rich in vegetables, fruits, cereals, grain products, fish, lean cuts of meat and low-fat dairy products will help to reduce your daily fat intake.

But remember all fats are not created equal and not all fats are bad for you. Cholesterol and saturated fats are the hardest on your heart, while monounsaturated and polyunsaturated fats are the easiest.

Below is a simple guide to help you recognize the four basic fats in your diet. Where they come from, how to avoid them and which ones are good for you.

Cholesterol

Cholesterol is a fatty substance found in animal foods. These include meat, poultry, fish, egg yolks, milk, cream, cheese, butter and other dairy products. Foods derived from plants such as fruits, vegetables, grains and nuts contain no cholesterol.

Saturated fats

Saturated fats are primarily found in animal foods including red meat and whole milk diary products. It can also be found in certain oils, notably coconut, palm and palm kernel oils, which are used in many commercially baked goods. It is a good idea to cut down on foods high in saturated fats.

Monounsaturated fats

Monounsaturated fats are not harmful to your heart. In fact, new research suggests that it may actually reduce your blood cholesterol level and decrease your risk of cardiovascular disease. This type of fat can be found in olive oil and certain plant foods including avocados.

Polyunsaturated fats

Polyunsaturated fats can also reduce your blood cholesterol level. You can find this type of fat most typically in sunflower, corn, soybean and safflower oils.

Simple ways to lower your fat intake

1. Avoid fried foods; bake or broil.
2. Choose lean cuts of meat or cut off the fat before cooking.
3. Avoid luncheon meats; the highest in fat are hot dogs and bologna.
4. Only eat small amounts of sausage and bacon.
5. Remove skin from poultry before cooking.
6. Use half the called for amounts of fats in recipes; oil, margarine, butter, lard, shortening or mayonnaise.
7. Use less than one teaspoon of margarine or butter on breads, hot cereal and vegetables.
8. Use low-fat salad dressings or limit other higher fat salad dressing to one tablespoon.
9. Season food with herbs, lemon, vinegar, onion, garlic or tomato products.
10. Use a mixture of corn starch or flour with cold water to thicken soups or sauces.
11. Use lean cuts of meat instead of fatback to season beans, peas or greens.
12. Choose low-fat milk product such as buttermilk, 1% or 2% fat milk, skim milk or dry milk powder.
13. For snacks try fruits, raw vegetables, whole grain breads, cereals or crackers.

Slowly with a few simple changes you can see your fat consumption decrease. Hopefully, by learning the role fat plays in your diet, you can learn how to keep those fat rolls off your abdomen and commit to a healthier lifestyle. Good luck.