SAN ANGELO, Texas — We have been hearing a lot these days about different dietary fats. Since February is American Heart Month, it might help you to make wise, heart-smart food choices if you know which types are unhealthy and which are healthy.
Fats come from plant and animal foods and are a major source of energy (calories). Fatty acids are the building blocks of fat, and there are three types of fatty acids: saturated, monounsaturated and polyunsaturated. A food is classified based on the type of fatty acids it contains in the largest amount.
Saturated fats can raise LDL (cholesterol levels) and are found in meat, milk-fat dairy foods, hardened shortenings, coconut and palm oil.
Mono- and polyunsaturated fats can help lower cholesterol levels and are found in vegetable oils and nuts.
Omega-3 fats, a type of polyunsaturated fat, lower the risk of heart disease and are found in fish and in some seeds and oils.
Trans fatty acids are made when liquid vegetable oils are changed into semisolid fats, a process called hydrogenation, and they raise blood cholesterol levels. They are found in processed and packaged foods, some fast foods, shortening and some margarines.
The bottom line is: whenever possible, replace saturated and trans fats with mono- and polyunsaturated fats and omega-3 fats.
Keep in mind that all fats contribute more than twice as many calories per gram as carbohydrates and protein. So even with the foods containing healthy fats, watch your portion size.
Kathy Aycock is a Tom Green County Extension agent with the Texas AgriLife Extension Service. Contact her at email@example.com.