Healthy fats
Saturated fats are found in animal fats, butter, and lard. These are products that are in solid form both in the refrigerator and at room temperature. It takes a lot of energy for the body to break them down and as a consequence they tend to simply “clog up” your system. They should be eaten in moderation. Trans-fats are produced through hydrogenation (an industrial process) and unless you’ve been living on the moon for the past few years you already know that they are very bad for your health and should be avoided. They are found in products such as margarine and lots of crackers and cookies. Read the labels well as many manufacturers are paying attention and have eliminated trans-fats from the recipe. Unsaturated fats are the third group. They break down into polyunsaturated and monounsaturated fats.
The Omega-6’s are found in vegetable oils such as corn, safflower and sunflower. They are also essential but we already get too much of them and consumption should be lowered. The body uses Omega-6’s to synthesize molecules that play a role in inflammation. Synthesizing Omega-3’s produces the opposite effect and can reduce the risk of all inflammatory ailments. Other benefits of heart healthy Omega-3’s include reducing the incidence of cardiac disease by lowering the risk of cardiac arrhythmia and reducing blood lipid levels. There is also evidence that these fatty acids play a role in the prevention of certain cancers, such as breast, prostate and colon.
The monounsaturated group contains Omega-9 fatty acids and in this group we find olive oil, canola oil, avocados and almonds. Of the two oils, olive is by far the better choice especially because canola oils are often processed and hydrogenation alters the chemistry of the oil rendering it less beneficial to health. However, if you can find a nice cold-pressed canola oil it is certainly safe to use and a lighter tasting alternative to olive oil. Overall, the Omega-3’s and Omega-9’s are the ones you want in your diet. They have many beneficial effects while the Omega-6’s are detrimental and should be reduced if possible. You can increase your intake of healthy Omegas by adding fatty fish to your diet twice a week or adding a teaspoon of freshly ground flax seed to your cereal every day.
In 1992 a major American study found that those who ate nuts daily had up to 60% less heart attacks than those who ate nuts less than once a month. This beneficial effect extended over both genders, various dietary and body types as well as those who exercised or did not. While that study may show results on the high side of “results may vary”, it certainly demonstrates the value of including nuts in your diet. For maximum benefit, eat a broad range of nuts as each contributes differently to your health. -Peanuts are an excellent source of protein and vitamin B which is so valuable for metabolism and cell growth, especially if you are a vegetarian -Walnuts are a great source of omega 3’s -Brazil nuts contain high amounts of selenium (an antioxidant) which some studies suggest may play a vital role in the prevention of breast cancer -Pistachios are high in iron, protein and fiber -Cashews are also high in iron And don’t forget flax seeds, pumpkin seeds (also known as pepitas…yum) and sunflower seeds. In addition, the FDA has approved the health heart claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as they are low in saturated fats.
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Fat is essential to the body, but it has to be healthy fat. It is far more important to be concerned with the quality of the fats being eaten, rather than the quantity. There are three types of fat found in most products; saturated fats, unsaturated fats and trans-fats. All of these labels have their origins in chemistry but as this is not a chemistry website I am giving you only what you need to know.
Polyunsaturated fats include the Omega-6 and Omega-3 fatty acids. Of these Omega-3’s are the good guys and include soy, flax seed, nuts and oily fish such as sardines and salmon. They can also be found in animal products, such as chicken and eggs, where the animals have been fed a diet rich in Omega-3’s; check the label. These foods have been found to have anti-inflammatory and anticancer properties.
Another great source of healthy fat is nuts. While they are high in fat, it’s the type of fat that counts. It is not completely known why nuts are so healthy but they have low levels of saturated fats (bad guys) and high levels of unsaturated fats, the healthy type, which lowers blood cholesterol levels. Nuts are also a good source of fiber, vitamin E, folic acid, copper and magnesium. 
