What are dietary fats?

Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. For years we’ve been told that eating fat will add inches to your waistline, raise cholesterol, and cause a myriad of health problems.

But now we know that not all fat is the same.

“Bad” fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, an increased risk of certain diseases, and so forth. But “good” fats such as unsaturated fats and omega-3 fatty acids have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

Dietary fat and cholesterol

Dietary fat plays a major role in your cholesterol levels. Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health. As with dietary fat, there are good and bad types of cholesterol.

• HDL cholesterol is the “good” kind of cholesterol found in your blood.
• LDL cholesterol is the “bad” kind.
• The key is to keep LDL levels low and HDL high, which may protect against heart disease and stroke.
• Conversely, high levels of LDL cholesterol can clog arteries and low HDL can be a marker for increased cardiovascular risk.

Rather than the amount of cholesterol you eat, the biggest influence on your cholesterol levels is the type of fats you consume. So instead of counting cholesterol, it’s important to focus on replacing bad fats with good fats.

Tips for adding more healthy fats to your diet

Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

This might mean replacing fried chicken with grilled chicken, swapping out some of the red meat you eat with other sources of protein such as fish, chicken, or beans, or using olive oil rather than butter. Following a Mediterranean diet can also help ensure you’re getting enough good fats in your diet and limiting the bad ones.

• Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions. But don’t make the mistake of replacing saturated fat with refined carbohydrates and sugary foods.

• Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.

• Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.

• Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.

• Reach for the nuts. You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.

• Snack on olives. Olives are high in healthy monounsaturated fats and make for a low-calorie snack. Try them plain or make a tapenade for dipping.

• Dress your own salad. Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.