Fat confusion

by Cathy Johnson

Fats have got a bad name, but some of them are actually good for you.

Published 12/09/2007

[Image source: iStockphoto]

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We all know eating too much fat makes you fat. But while all fats are fattening, they're not all bad for your heart. In fact, some of them are really good. The trouble is, when we're watching our waistlines many of us cut the good fats instead of the bad.

The bad guys are the saturated fats, found in a range of foods including full cream dairy products and fatty meats. Pastries are another source.

Many processed foods also contain another type of bad fat called trans-fats.

Both saturated and trans-fats raise our blood cholesterol – the greasy stuff that builds up in blood vessels increasing our risk of heart attacks and strokes.

Unsaturated fats found in oils like olive oil on the other hand are the good guys. They actually help remove the cholesterol that's built up in blood vessels, protecting our hearts from harm.

So while we should keep overall fat levels low, we need to be sure we still eat some good fats. That means cooking with healthy oils like olive oil and canola, adding nuts to stir-fries and salads and aiming for at least two fish meals a week. It doesn't have to be fresh fish. Canned is fine.

Foods like meat and milk shouldn't be avoided, the experts stress. While they do contain saturated fat, they're rich in protein and other nutrients our bodies need. So it's better to opt for low fat varieties than cut them out altogether.

Most people should limit total daily fat to between 50 and 70 grams a day – a few tablespoons or so. Less if you need to lose weight. And around two thirds of the fat you eat should be unsaturated.

If you can manage that, you've made a big fat head start on getting a healthy diet.