Fat is Back!

Did you know that eating a fatty diet can contribute to heart disease? Extra fat & calories may result in weight gain which makes your heart work harder. Certain types of fat have also been shown to worsen chronic health conditions like high cholesterol, high blood pressure, diabetes, etc.

* Healthier choices include monounsaturated fats, polyunsaturated fats, & Omega 3 fatty acids. These are found mostly in plant-based sources (e.g., olive oil, canola oil, nuts, seeds, avocado, etc.). Omega 3s can also be found in some fish (e.g., salmon, tuna, trout, sardines, etc.). This is why Mediterranean style diets are considered so healthy. However, even healthy fats should be eaten in moderation.

* Limit saturated fats. These tend to be found in animal-based sources like chicken, beef, turkey, pork, full-fat dairy, & related products. (There are a few plant-based sources, too.) Choose leaner cuts & control portion sizes to get the nutritional benefits these foods may offer without exceeding fat recommendations.

* Avoid trans fats. While these can be found naturally in some foods, trans fats are often chemically manipulated to improve texture or storage. Unfortunately, even products labeled as trans-fat free may still have small amounts. So, look for the word "hydrogenated" in the ingredients list. Common products include shortening, cookies, pastries, crackers, etc.

For more info, read the:
- Mayo Clinic's Dietary Fats: Know Which Types to Choose,
- Centers for Disease Control's (CDC) Basics: Dietary Fats (brief overview),
- Harvard School of Public Health's Omega-3 Fatty Acids or Fats & Cholesterol: Out With the Bad, In With the Good (thorough).

Fat is important & necessary! Your body needs it to function. In food, fat adds flavor & a feeling of richness or fullness. Fat-free products often add extra sugar or salt to enhance flavor & may encourage overeating.
- WebMD's How to Create a Healthy Diet With Reduced Fat  offers easy tips to start cutting back.
- Cooking at home gives you much more control over the ingredients & amounts included. Check out the Mayo Clinic's A Guide to Ingredient Substitutions or a printable list from Eat Smart Move More Weigh Less for ideas.