Fat has a long rap sheet, but it didn’t just commit one big crime. The list of its infractions is long, and includes saturated fat and cholesterol.

Intense food rules are often created to sever ties with these public enemies, usually by limiting or cutting out certain sweets, dairy products and foods altogether.

When we break out those foods and indulge, we feel guilty. Instead of savoring the flavor, many people opt for low-fat or fat-free diets. However, this may not prove to be the best option, as fat has its rightful place in any diet.

Fat is essential for survival because it is an important source of long-term energy and increases the absorption of the fat-soluble vitamins A, D, E and K. The quality of the fat consumed is more important than the quantity. Not all fats are unhealthy, and many fats have disease-fighting nutrients. The key is to eat and prepare foods with healthy fats, while consuming low amounts of unhealthy fats. But with all these similar names, it can be hard to figure out what to cut.

Food labels, which include a nutrition facts panel, make it easy to scope out targets. Although it’s easy to zoom in on total calories, look further to the types of fat on each label.

There are three types of naturally occurring fat: monounsaturated, polyunsaturated and saturated.

Monounsaturated fats: If monounsaturated fats aren’t already part of your diet, they should be. These fats help maintain your health by lowering levels of unhealthy blood fats like cholesterol, and they also fight against inflammation and cell damage. You can find this heart healthy fat in canola oil, avocados, almonds, peanut butter and extra virgin olive oil.

Polyunsaturated fats: Polyunsaturated fats have omega-3 benefits. Omega-3 fats are an excellent source of EPA and DHA, which protect against inflammation, expand blood vessels to provide more oxygen for the body and prevent blood clots. The next time you re-up on food at the grocery store, be sure to buy tuna, salmon, flax seeds or walnuts to reap these benefits. Flax is easy to mix into smoothies and yogurt, and tuna and salmon make for delicious sandwiches.

Saturated fats: Saturated fats should be eaten with caution. Exceeding the recommended intake for saturated fats raises your cholesterol levels and increases your risk for heart disease. Red meat, lamb, pork, butter and whole-fat dairy products have the highest levels of saturated fat.

Despite the recent craze sweeping health blogs and organic grocery store aisles everywhere, coconut oil isn’t the wonder food it’s made out to be. Although this tropical-smelling oil has been praised for its ability to make skin silky smooth and hair incredibly strong, coconut oil has more saturated fat than butter, so it should also be consumed in limited quantities, according to Harvard Health Publications. The American Heart Association recommends eating no more than 16 grams of saturated fat per day, so you can replace saturated fat with heart healthy fats from vegetables, nuts, seeds and fish.

The next time you’re preparing dinner, test out these tips for cooking with healthy fats.

• Cut down on saturated fat intake by blending 1 tsp. butter with 2 tsp. of canola oil or olive oil.
• Bake pastries and oven dishes with healthy oils.
• Instead of butter, drizzle extra-virgin olive oil or nut oils on veggies.
• When eating Mexican food, serve guacamole as topping instead of sour cream.
• Use peanut butter or refrigerated extra-virgin olive oil as a spread for whole wheat toast.
• Don’t remove chicken skin. Most of the fat in the skin is healthy unsaturated fat, and cooking with skin helps keep meat flavorful and moist.
• Control cheese portions, and use full-fat cheese.
• Substitute avocado for butter and cream cheese.

 

Khija Rockett is a senior nutrition major. Her column appears weekly in pulp. She can be reached at [email protected].

Published on January 19, 2016 at 11:27 pm