Getting the facts about fats

By Kimberly Ellison MS RD LDN, STHS clinical dietitian

The question is: “Are there fats that are really good for us?” The answer is “Yes!” 

There are two main types of fats in our diet: saturated and unsaturated fats. They can come from either animal or plant sources.

• Animal sources:  Saturated fats may contribute to elevated total cholesterol levels which can increase your risk of heart disease and diabetes. Some sources of these fats are beef, pork, chicken, eggs and dairy products.
• Plant fats:  Unsaturated fats, also known as “healthy fats,” contribute to overall good health. These have been shown to lower blood cholesterol levels, which in turn can decrease your risk of heart disease.  Plant fats are found in avocados, nuts, seeds, beans and olives. 

If you are trying to improve your health through lifestyle changes, you may want to replace some of the saturated fats in your diet with unsaturated fats. By increasing unsaturated fats and decreasing saturated fats, your risk of developing heart disease and Type II Diabetes is reduced. 

This occurs because these fats improve cholesterol levels and help your body use insulin better. Moderation is key to improving your overall health.

How do you use food items that have “healthy fats”?

• Avocados: Sliced for sandwiches and salads; mashed in dips (guacamole)
• Almonds, hazelnuts, pine nuts, walnuts:  May be added to salads, cracker mixes or eaten plain as a snack
• Peanuts, peanut butter:  Use peanut butter to spread on toast or bread for sandwiches, with fruit and vegetables, or as an ingredient in sauces, smoothies, salad dressings, stir-fry and baked goods.
• Soybeans: Dried on salads or as a snack, or steamed as an appetizer.
• Olives: Used finely chopped (tapenade) as spreads on breads and crackers; dip for vegetables, side dishes, salads, breads, vinaigrette and sauces.