The Skinny on Fats

FAT: a three-letter dirty word. 

What is it about fat that makes it SO BAD for us? Well, it’s not. Fat is one if the 3 major nutrients we eat and has a critical role in our body. 

Any healthy diet limits Fat to about 25-35% of our daily intake (about 66 grams per day on a 2,000 calorie diet).  That leaves room for other healthy carbohydrates and proteins in our diets (we'll save this conversation for another Tasty Tuesday).  While the amount of fat we eat is important, it is only half of the picture.  Quantity is a piece of the puzzle, but what kinds of fats we eat play a much bigger role. 

ALL FATS ARE NOT CREATED EQUAL

Let’s review what different kinds of fat are out there... 

Saturated Fats.  In short, these are fats that are mostly solid at room temperature and are known to cause cardiovascular damage if you eat too much. That is why we should not get more than 7% of our daily calories from saturated fat (about 16 grams saturated fat per day on a 2,000 calorie diet). Saturated fats are found in butter, shortening, whole fat milk and cheese, palm oil, coconut oil, beef and chicken fat. Because of their rigid chemical makeup, saturated fatty acids can contribute to fatty plaque buildup in our arteries (known as Atherosclerosis) which greatly raises the risk of heart disease.

Trans Fats are the ugly evil twin of saturated fats—they are liquid fats that are made to be solid through a process called hydrogenation.  The processing makes them shelf-stable and extra dangerous to our cardiovascular health. The use of trans fats in processed food has been outlawed in many countries and the FDA has given food manufacturers 3 years to quit using them here in the Unites States.

Unsaturated Fatty Acids. Unlike saturated, these are liquid at room temperature. Olive oil, canola oil, grapeseed oil, Seeds, Nuts and Fish Oils are just a few examples of these tasty, healthful fats. A diet rich in sources of unsaturated fats has many known health benefits including: weight loss, improved insulin resistance, improved cognition, longer life, and decreased risk of heart disease.

Unsaturated fatty acids can be divided into two categories: Monounsaturated and Polyunsaturated– a classification that tells you how many flexible double bonds there are in its chemical structure (MONO=1, POLY=2 +).  These double bonds make the oil more flexible than saturated fat, and liquid rather than solid. These healthful fats work against the fatty plaques that buildup in arteries and raise risk of heart disease.

Polyunsaturated fatty acids include a pair of “Essential” Fatty Acids.  “Essential” means that our bodies cannot produce them and we must get them from our diet.   Omega 3 and Omega 6 Fatty Acids are the essential fatty acids. Omegas are a very unique fat in that they can promote Cardiovascular health, Brain health, control of Diabetes, and are known to be anti-inflammatory. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure. The greatest sources of Omega 3 fatty acids in our diet are Salmon, Sardines, Trout, Tuna, and other fish, Walnuts, Chia Seeds, flaxseeds, Soybeans and Canola Oil. 

The benefits of eating more Unsaturated sources of fat and limiting Saturated fat can be seen in your blood cholesterol levels.

Cholesterol is a type of fat found in many animal products.  But unlike the essential fats, our bodies also create cholesterol. Although the evidence is lacking that the cholesterol we eat contributes negatively to heart health, we know that the saturated fat found in many animal products can.

If you have ever had your blood cholesterol levels taken you likely know there are two types of cholesterol: HDL and LDL, or “good” and “bad,” respectively.  These two classifications refer to fat transport in our blood vessels.  What makes one better than the other?? In short: 

HDLs are our “Good” cholesterol:

1. They are smaller, denser, and contain more protein

2. Removes excess fat from our blood, “cleans up” atherosclerotic plaque

3. Reverses inflammatory response

4. Heart-protective

LDLs are our “Bad” cholesterol:

1. They are larger, lighter, and contain more cholesterol

2. Deliver fats to tissues for storage

3. Triggers inflammatory response

4. Contribute to atherosclerotic plaque buildup in arteries, causing damage

You can alter your cholesterol levels for the better by doing these 5 things:

1. Replace some of the saturated fats in your diet with unsaturated fat, like olive oil for butter. 

2. Choose lower-fat meats and dairy foods, and indulge in healthy fat foods like olives, avocados, fish, and seafood. RECIPE BELOW! 

3. Get at least 150 minutes of physical activity a week--this can be as easy as going for a 30 min walk after work each day. 

4. Speaking of work... learn to cope with the little stresses in life. Spend a little time each day doing something you enjoy. 

5. Have a glass of red wine with your dinner (not 2 or 3). Red wine, in moderation, has great cardiovascular benefits. Just ask an Italian. 

Easy Olive Tapenade

• 1 1/2 cups pitted olives (green, black, manzanilla, greek, or a mix) 

• 2 anchovy fillets, minced

• 3 tablespoons capers, rinsed

• 1 1/2 tablespoons coarsely chopped parsley

• 3 cloves garlic (roasted if desired)

• 3 tablespoons fresh lemon juice

• freshly ground black pepper and a pinch red pepper flakes if you are a spicy one

• 1/4 cup olive oil

Directions: Put all ingredients except olive oil in a food processor and pulse until finely chopped. Drizzle olive oil over mixture and pulse 3-4 more times to incorporate. Scrape sides of bowl and into a serving dish.  Serve up with veggies, pita chips, or a bread.  Put it alongside hummus if you are going for a Mediterranean theme. 

Saves well for 1-2 days in the fridge and makes a great addition to wraps and sandwiches. 

Enjoy!