With the rise of obesity rates here in the United States, the role of fats has become a hot topic. We all recognize fat as having a bad reputation in the “dieting world”, but fat is actually vital to the functioning of our bodies. In fact, some vitamins need fat to be absorbed in our bodies, such as Vitamins A, D, E, and K. Adipose tissue (stored fat) provides cushion and insulation for internal organs and is the body’s largest reserve of stored energy, which is needed for long endurance activity.

The different types of fats can be confusing, but these are the main types you should pay attention to: saturated, unsaturated, and trans.  Each type of fat has important effects on the body and can be found within different food sources.

Saturated: This type of fat is usually found in animal-based products and is generally solid at room temperature.  This type of fat tends to be harmful because it can increase bad cholesterol (LDL) and it also increases total cholesterol; which is associated with increased risk for heart disease and atherosclerosis. Examples of foods with saturated fat present are butter, shortening, meat, and cheese products.

Unsaturated: There are two types of unsaturated fats, monounsaturated and polyunsaturated.  Both of these are generally found to be in a liquid state at room temperature.  These are the types of fats that are considered “good” for the body in moderate amounts because they can decrease total cholesterol levels and also help to sustain hunger.  Foods with high amounts of monounsaturated fats are olives, avocados, olive oil, fish and nuts. Polyunsaturated fats are found in sunflower, canola and soybean oils.

Trans:  Trans fatty acids are created (naturally or man-made) when an unsaturated fat is made into a solid. These fats, like saturated fat, should be limited because they increase cholesterol levels and the risk of heart disease. These fats have been shown to increase bad cholesterol, LDL, while decreasing the good cholesterol, HDL. Trans fats are found in store bought pastries and cookies, frozen entrees, foods with partially or fully hydrogenated oils (look at ingredient lists), packaged foods such as cake mixes. Bisquick, and fast food.

Tips to manage dietary fats:

• Purchase low-fat or fat-free dairy products
• Choose leaner meats such as skinless chicken breast, fish, or ground turkey
• Trade processed foods for whole and fresh foods
• Cook with canola or olive oil instead of butter or margarine
• Eat nuts, avocados, and fish for a dose of healthy fats