Fat in the diet isn't always a bad thing

Fat in the diet isn't always a bad thing ·

By Seth D. Torregiani, D.O.

Originally published May 23, 2006 online at:
http://delawareonline.com/ in their Alternative Medicine Section
All Rights Reserved.

News flash: Low-fat diets are out. Recent findings from a major study by the National Heart Lung and Blood Institute report that women who followed a low-fat diet for eight years did not reduce their risk of heart attack, stroke, or breast or colon cancer.

But before you make a beeline for the local steakhouse, or fire your doctor for nagging you about the fat in your diet for all those years, let's look at the whole picture.

The belief that all dietary fat is bad for you, and should be cut from your diet as much as possible, has been the prevailing health advice for two decades. It is, as the institute study demonstrates, probably incorrect. Rather, it's the type of fat your diet contains that seems to matter most to your health.

Fat gives many foods their richness and flavor, and creates the sensation of fullness that leaves us satisfied after a meal. But we need to be aware of the kinds of fat we eat and their effect on our bodies.

Diets that contain "good fats," including monounsaturated and polyunsaturated fats, have a protective effect on our health. Monounsaturated fats -- found in olive oil, canola oil, almonds, avocados and other vegetable sources -- help lower LDL cholesterol (the infamous "bad" cholesterol).

Polyunsaturated fats, also known as omega-3 and omega-6 fatty acids, are found in many kinds of fish (salmon is a particularly good source), as well as in walnuts, flaxseed and dark, leafy greens. These fats, particularly the omega-3s, help lower triglycerides in the blood and have a heart-protective effect. These fats also reduce the risk of developing a stroke, lower blood pressure slightly and appear to have anti-inflammatory effects (which may help in diseases such as rheumatoid arthritis).

The "bad fats" are known as saturated fats (found primarily in red meat and dairy products) and hydrogenated or trans fats (found in processed foods such as margarine, snack chips, crackers, cookies and cakes). These fats have a negative impact on our health, increasing LDL and total cholesterol and raising the risk of developing cardiovascular disease and stroke.
There are basic, common-sense strategies we can employ to increase the good fats intake and decrease the bad -- without having to follow a draconian low-fat diet.

First, read labels. Foods that contain hydrogenated or partially hydrogenated fats (this includes most of the processed snacks we enjoy) should be avoided or minimized. In their place, try baked or "natural" versions of the same snacks. Even better, substitute a small handful of walnuts or almonds when you're in the mood for a crunchy snack.

Second, substitute fish for red meat or poultry once or twice a week. This will increase the amount of omega-3 fats in your diet and reduce saturated fat. Fish oil capsules also are a good choice for increasing the amount of omega-3 fats in your diet. However, more than 1 gram of fish oil daily can thin the blood, so discuss their use with your doctor if you take blood-thinning medicine or are at an increased risk for bleeding.

Buffalo meat, available as ground meat or steaks, also is a good substitute for beef. Its taste is similar, but it has much lower levels of saturated fat and cholesterol. And instead of cheeses made from cow's milk, try cheeses from goat's or sheep's milk as another way to reduce the saturated fat in your diet.

Third, improve the "fat profile" of your diet by boosting the amount of olive and canola oils you use in cooking and in salad dressings.

Increasing the amount of good fats in your diet, together with eating plenty of fruits and vegetables, staying active and avoiding tobacco, helps build the foundation for a healthy lifestyle.

Dr. Seth Torregiani is a medicine/ pediatric physician at Christiana Care Health System.