National Nutrition Month

March 2016

Savor the Flavor of Healthy Fats

There is often a common
misconception surrounding dietary fat.
Many believe that all fat is harmful.
However, there are many beneficial fats
that can help to promote good health.

Types of Healthy Fats

MUFAs

PUFAs

Omega 3s

Monounsaturated fatty
acids improve blood
cholesterol levels & decrease
heart disease risk. They may
also benefit insulin levels.
Polyunsaturated fatty
acids improve blood
cholesterol levels & may
help decrease risk of heart
disease & type 2 diabetes.
Omega 3 fatty acids may
lower triglycerides, lower
risk of coronary artery
disease, & improve
cholesterol levels.

The Facts
The two main types of potentially harmful dietary fats include
saturated fats and trans fats. Saturated fats are solid at room temperature and
are found mainly in animal food sources such as the following: poultry, red
meat, and full fat dairy products. Saturated fat increases LDL cholesterol
(bad cholesterol), thus increasing cardiovascular disease risk.
Furthermore, trans fats are made from oils through partial hydrogenation.
Trans fats increase LDL cholesterol and decrease HDL cholesterol (good
cholesterol).
It is important to choose healthier fats because of the beneficial
effects they may have on your health. (See benefits on the left) Although there
are both beneficial fats and harmful fats, it is important to note that all fats
are high in calories (i.e. 1 gram of fat = 9 calories). Thus, fats must not be
consumed in excess amounts. However, they are essential components of
the diet. So, make sure you remember to savor the flavor of healthy fats!

What are common sources of healthy fats?

Sources of MUFAs olive oil, peanut butter, avocados, canola oil
Sources of PUFAs plant based oils (i.e. soybean oil, corn oil, sunflower oil)
Sources of Omega 3s salmon, tuna, sardines, kale, canola oil, flaxseed, walnuts

Source: MayoClinic.org