Good Fat Choices

Of all the macronutrients, fat is the most complicated. Carbohydrates and proteins are pretty straightforward. Favor the complex (unrefined) carbohydrates naturally present in fruits, vegetables, and whole grains. Eat animal foods, which are high in protein as well as fats, in moderation. Skip processed meats, such as bologna, ham, bacon, hot dogs, and deli meats. Among other additives, many preserved meats contain sodium nitrate and sodium nitrite, which increase the risk of cancer.

Fats, however, are another story. We’ve unfairly and categorically demonized them. Cookies, brownies, cakes, ice cream, and even granola boast labels proclaiming their low-fat or nonfat status. What many an unsuspecting dieter doesn’t know, however, is that these foods are higher than ever in sugar, which is even worse for health, raising the risk for obesity, diabetes, and cardiovascular disease.

Although you don’t need much in your diet, fats serve vital functions. They form your cell membranes, cushion your organs, insulate you from the cold, fill out the contours of your face, lubricate skin and hair, and help with absorption of fat-soluble vitamins (A, D, E, and K). Fats form much of your brain—a whopping 60 percent of that organ’s dry weight. (Consider “fat head” a compliment.) Dietary fat also provides a sense of satiety, which is why adding a little olive oil to your salad greens satisfies appetite. That said, it helps to know which fats are good fats and how to use them.

Animal foods contain cholesterol and saturated fats. Despite the bad rap, cholesterol is vital to health. Your body makes plenty of it. If you consume cholesterol in your diet, your body compensates (to some extent) by making less. Saturated fats drive up levels of LDL (bad) cholesterol, which raises heart disease risk. Although they do increase HDL (good) cholesterol, it may not be a sufficient counterbalance. Limit your intake of saturated fat to 10 percent of daily calories. You can do that by buying low-fat or nonfat dairy, eating meat sparingly, and avoiding palm oil.

One fat to shun is trans fat. Although animal foods contain low amounts of trans fats, most of these dangerous fats in your diet are man-made through a process called hydrogenation, in which hydrogen atoms are added to polyunsaturated fatty acids. Hydrogenation increases the crispiness and shelf life of such products as crackers, chips, cakes, muffins, piecrusts, pizza dough, some breads (e.g., hamburger buns), popcorn, and cookies.

For several reasons, trans fats are disastrous for cardiovascular health. A mere 2 percent increase in calories from trans fats leads to a 23 percent increased risk of cardiovascular disease. Trans fats also increase inflammation and raise the risk of diabetes and cancer.

Note that the U.S. Food and Drug Administration (FDA) allows processedfoods manufacturers to label their products “trans-fat free” or “zero trans fats” if they contain less than 0.5 gram per serving. However, if you eat many processed foods, you may still exceed the 2-grams-a-day maximum recommended by the government. That’s another reason to eat a whole-foods diet. Plus, if you shop for and prepare your food, you have a better idea what you’re putting into your mouth.

So which fats should you chose? Unsaturated fats—monounsaturated and polyunsaturated—the kind that are found mainly in plants. These healthy fats fight LDL (bad) cholesterol and keep HDL (good) cholesterol levels high. And they add variety to your foods: canola, olive, sesame, and sunflower oils are a few examples. You’ll find that our recipes in this book often tout unsaturated fats. We’re particularly fond of heart-healthy olive oil (rich in monounsaturated fatty acids and other plant chemicals).

Fish and some plants contain omega-3 fatty acids, a type of polyunsaturated fatty acid that’s anti-inflammatory and antioxidant. Plants particularly rich in the omega-3 fatty acid alpha-linoleic acid (ALA) include chia seeds, hemp seeds, sesame seeds (and therefore tahini and sesame seed oil), flaxseeds and flaxseed oil, canola oil, walnuts, purslane, edamame, and cruciferous vegetables, such as cauliflower, broccoli, and Brussels sprouts.

In very limited amounts, the body converts some of the ALA to other omega-3 fatty acids: eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA). Because EPA and DHA are critical to health, especially nervous system health, many experts recommend eating rich sources such as fatty fish: for example, salmon, tuna, sardines, herring, and mackerel.

The omega 3s in fish lower triglyceride levels and blood pressure and also reduce the risk of clots forming within the arteries. EPA and DHA are essential for proper brain development. They may enhance cognitive function, reduce the risk of dementia (such as Alzheimer’s disease), improve arthritis, and prevent and help manage depression and other mental health problems.