Fats

What Are Fats?

There are three main types of fats: saturated fats, unsaturated fats, and trans fats.  Saturated fats are mainly founds from animal sources, they tend to increase your cholesterol.  Trans fats are found mostly in fried foods and manufactured foods.  Trans fats are a big threat to your cholesterol; they decrease your HDL cholesterol and increase your LDL cholesterol (see Importance of Eating Healthy for information about cholesterol).  Eating trans fats increases your risk of heart disease, diabetes, and stroke.  As you may have figured out, saturated and trans fats are bad for your health; however, unsaturated fats are actually beneficial for you.

Unsaturated fats are found mostly in plant sources and oils.  There are two types of unsaturated fats: monounsaturated and polyunsaturated.  Monounsaturated fats are simpler forms of fat, while polyunsaturated fats are more complex.  Omega-3 and Omega-6 are two common polyunsaturated fats which help improve cholesterol and decrease the risk of heart disease.  These polyunsaturated fats also provide all essential fatty acids that our body needs, but can't produce.

All types of fat contain calories, but unsaturated fats have more health benefits than saturated and trans fats.  About 20-30% of your daily caloric intake should be fats.  Fats aid in the growth and development of your hair, skin, brain, and nails.  They nourish your heart and brain and help maintain your cells.  Fats are also needed to break down certain vitamins called fat-soluble vitamins.  More about vitamins can be found in Micronutrients.


Are There Healthy Fats?

Much like carbohydrates, it is easy for us to consume unhealthy fats unintentionally.  Try to avoid the following foods:

• Meats: Red meat and poultry skin 
• Baked goods: Donuts, cookies, cakes, and pies
• Fried foods: (Fast food) cheeseburgers, french fries, and fried chicken
• Others: Butter, candy, ice cream, and chips

Eat more lean meats, choose skim or 1% milk instead of whole milk (if tolerable), and choose low-fat or non-fat options if available (yogurt, cheese, etc.)

  VS  

Some healthy sources of fats are:

• Fish: Salmon, tuna, herring, and trout
• Nuts: Macadamia, walnuts, almonds, and pecans
• Oils: Soybean oil, canola oil, and olive oil
• Seeds: Flaxseed, sunflower seeds, and pumpkin seeds
• Others: Avocados, olives, peanut butter, and tofu

Fat Deficiency

There can be a possibility of not having enough fats in your diet.  Some ways this may affect your health are:

• Inability to absorb fat-soluble vitamins
• Change in mood
• Fats help produce hormones
• Brain function
• Your brain is mostly made of fats
• Increased risk of cancer
• Not enough fatty acids

References:

http://www.sciencelearn.org.nz/Contexts/Food-Function-and-Structure/Science-Ideas-and-Concepts/Macronutrients

http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/the-3-primary-macronutrients-and-their-importance.html#b

http://helpguide.org/life/healthy_eating_diet.htm

www.mckinley.illinois.edu/handouts/macronutrients.htm

http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.js

http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Trans-Fats_UCM_301120_Article.jsp

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=1

http://www.cdc.gov/nutrition/everyone/basics/fat/unsaturatedfat.html

http://www.cdc.gov/nutrition/everyone/basics/fat/transfat.html

http://www.cdc.gov/nutrition/everyone/basics/fat/saturatedfat.html

http://www.helpguide.org/life/healthy_diet_fats.htm

http://www.livestrong.com/article/503785-what-are-the-effects-of-fat-deficiencies-in-humans/

Pictures:
http://a.abcnews.go.com/images/Health/gty_butter_fat_foods_jt_111002_wblog.jpg
http://img2.timeinc.net/health/images/slides/danger-fat-chips-400x400.jpg
http://blog.neurogistics.com/wp-content/uploads/2013/11/salmon-heart.jpg