Reprinted from the Health District's quarterly publication mailed to district residents (spring 2000)

Experts have been recommending low-fat diets for decades. And many of us have gotten that message and decreased our fat intake. So if we're eating less fat, why are so many us growing more obese?

In general, it's because our diets are out of balance. 

A diet too low in fat can contribute to obesity because people may rely on fat-free products that are full of sugar and empty calories. In addition, very low-fat diets can have the negative effect of lowering our HDL, or "good" cholesterol, and raising levels of triglycerides, a harmful blood fat. 

So which is it? No fat? Low fat? Some fat? The truth is your body needs fat—for healthy cells, vitamin absorption, digestion, insulation, energy, fertility and regulation of metabolism. 

The key is actually which fat. There are many types of fat—some harmful to your health, others essential for wellness. The key is eating the “good” fats and avoiding the “not so good” fats.

The Not so Good Fats

The fats to avoid are saturated fats. These are found in animal-based foods such as meat and dairy products, as well as in palm and coconut oils. They are solid at room temperature. Once inside your cells, they become stiff and inflexible—which is bad news for your blood cells and arteries.

The Good Fats

The fats you should eat are unsaturated, either mono-unsaturated or poly-unsaturated. Mono fats are found in olive oil, nuts and avocados. Diets high in "monos" and low in saturated fats, like diets in Mediterranean countries, are proving to be the healthiest diets for our hearts. 

Replacing saturated fat calories with monos lowers total cholesterol and LDL, or "bad" cholesterol, as effectively as a low-fat diet and has the additional benefit of lowering triglycerides and maintaining high HDL levels in the blood. 

The "polys" are considered essential fats—we need these fats, but can't produce them ourselves. There are several types of poly-unsaturated fats. Unfortunately, even our intake of these essential fats is out of balance. That's because most of us eat too many packaged and processed foods and use too much margarine. 
The fats we do need are found in fatty fish such as salmon and tuna, as well as in flax, soy, canola oil, walnuts and leafy greens.

An out-of-balance diet can lead to overproduction of substances that constrict blood vessels, promote excessive blood clotting and encourage plaque formation in arteries. A diet with a good balance of fats can help relax blood vessels to maintain normal blood pressure and promote healthy blood clotting. It can also help maintain a healthy blood fat profile and retard the growth of plaque in arteries.

So how can you get your fat intake in balance?

• Center your diet on plant-based foods
• Decrease intake of saturated and trans fats and use of packaged/processed foods
• Sprinkle flax seed on salads and foods for a delicious nutty flavor (available at grocery stores and health food stores)
• Substitute soy foods for animal proteins
• Use olive oil instead of butter or margarine and in place of of corn, safflower, sunflower and soybean oils
• Eat fatty fish like tuna and salmon 2 - 3 times per week 
• Enjoy nuts in moderation: add 1 - 2 Tbsp. to salads or spread 1 - 2 Tbsp. nut butter on bread in place of margarine 
• Use eggs containing good fats (try DHA Omega-3 eggs from Gold Circle Farms)

The key to balancing your fat intake is using the good fats (unsaturated) instead of—not in addition to—the not so good fats (saturated).

A Tale of Three Spreads

All fats are not created equally. See how these three “fatty” spreads compare,
and remember, it’s not just total fat, it’s which fat that matters.