Fat is actually an essential nutrient, but a very small amount is needed on a daily basis to maintain normal body function. Fat is also a back up reserve of energy when the body runs out of glycogen (carbohydrates are stored as glycogen). Cholesterol can be thought of a measure of dietary fat intake as it is found in the blood. Therefore, measured blood levels of cholesterol are a reflection of the dietary fat intake. The following is the different forms of fats:
Saturated Fats
Saturated fats are fats derived primarily from animal sources such as beef and similar products. These fats are hard at room temperature. Saturated fats are the type you generally would like to avoid. The more saturated fats you eat, the more cholesterol builds up in the blood and can increase the risk of heart disease and other problems.
However, If an animal is “free range” or “grass fed” and allowed to eat most of its diet through organic natural sources like grass, the meat will generally be much leaner and the fat from that animal will be much healthier to consume.
Most people are not aware of that. People assume that all saturated fat is bad, and that’s not true.
Unsaturated Fats
Unsaturated fats come from plant sources such as canola oil, olive, and similar products. Unsaturated fats consist of monounsaturated and polyunsaturated fat.
Monounsaturated fats
It is recommended that you replace saturated fats with monounsaturated fats whenever possible as these are thought to be generally helpful from a health standpoint. Monounsaturated fats include peanuts, pecans, olives, and olive oil.
Polyunsaturated fats
Polyunsaturated fats can be further divided into omega-3 and omega-6 fatty acids (also known as essential fatty acids).
Omega -3 Fatty Acids
Are found in fish oils and flaxseed oil; and are thought to be very beneficial to cardiovascular health. Omega-3 fatty acids reduce the tendency of blood to clot, and help the heart maintain a steady rhythm. They also reduce the body’s inflammatory response which is thought to reduce the likelihood of atherosclerotic plaque breaking off and clogging an artery. Omega -3 fatty acids smoothes skin and increases your metabolic rate at levels above 12% total calorie intake. This fatty acid will burn fat into carbon dioxide, water and energy.
Omega-6 Fatty Acid
These are similar to omega-3 fatty acids, and are essential for providing linolenic acid. Generally, omega-3 fatty acids are preferred over omega-6 fatty acids (but you still need both).
You can purchase supplements to get a daily supply of Omega-3, 6 and other Essential Fatty Acids (EFA). Remember flaxseed oil and Fish oil supplements will provide you with Omega-3.
Trans Fatty Acids (Chemically altered fat)
Trans fatty acid is an unsaturated fat that has basically turned into a saturated fat. This happens when unsaturated fats are processed (hydrogenised). Hydrogenation is a process by which oil becomes solid at room temperature. These oils are commonly found in processed foods such as peanut butter, margarines, crackers, and pastries. Hydrogenation also prolongs the shelf life of products. Make sure that you stay away from foods that say partially hydrogenated.
Sidenote: Stay away from foods that say “no cholesterol” or low saturated fat”. The reason is because these foods are highly processed to make up for the low saturated fat; therefore, they contain trans fat which can raise cholesterol levels more than saturated fat. You should also stay away from fat free foods as well. Fat free foods are nothing more than refined sugar. Remember this: when there is less of something, there is more of something else to supplement for it, and usually that something is much worse than what there is less of to begin with.
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