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 Less Desirable Fats: Limiting Their Impact
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These are the fats that conjure up negative feelings and associations regarding diet and heart health. Saturated fats and trans fats are the primary culprits here and their place in the diet should be limited. Unfortunately, with the American "meal plate" being what it is, they are found in many different foods — particularly processed foods. Therefore eliminating or reducing their consumption on a daily basis is challenging for many of us. Let's start with what these fats are and where they are found.
Saturated Fats
Saturated fats (SAFAs) — which are solid at room temperature — are found in meat, chicken skin, butter, cheese, and tropical oils such as palm and palm kernel oil. Too much saturated fat in the diet raises the harmful blood cholesterol (LDL-cholesterol) that increases the risk of cardiovascular disease1. The Dietary Guidelines recommend that SAFAs be kept below 10 percent of the calories in the diet, making smart food choices more important than ever2.
Trans Fats
Over the past couple of years, we've really taken notice of trans fats. In fact, since early 2006, food manufacturers have been required to list trans-fatty acid content on their nutrition labels. Why all the fuss? For starters, trans fats are unsaturated fats that "behave" like saturated fats, remaining solid at room temperature. The body does not need them and, in fact, they may increase LDL-cholesterol ("bad" cholesterol) and lower HDL-cholesterol ("good" cholesterol). The new labeling rules are expected to have a positive effect by helping consumers to avoid trans fats if they wish to do so3,4.
People can actively minimize their dietary intake of saturated fats and trans fats. This starts with a greater understanding of how to read labels and ingredient lists and look for products that have been made from oils such as canola, olive, sunflower and soybean, versus butter, lard and partially hydrogenated oils.
| 1 | Keys A. Effects of different dietary fats on plasma lipid levels. Lancet, 1965 Feb 6: 17:318-19. |
| 2 | Dietary Guidelines Advisory Committee. US Dietary Guidelines for Americans, Published in 2005; USA. |
| 3 | 3 Lichtenstein AH, Ausman LM, Jalbert SM, Schaefer EJ. Effects of different forms of dietary hydrogenated fats on serum lipoprotein cholesterol levels [published correction appears in N Engl J Med 1999; 341:856]. N Engl J Med 1999; 340:1933-40. |
| 4 | U.S. Food and Drug Administration. FDA acts to provide better information to consumers on trans fats. Accessed online July 1, 2005, at: http://www.fda.gov/oc/initiatives/transfat. |
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