Facts on Fat

Fat is the enemy – that’s the philosophy of many of those who are trying to lose excess weight. While plenty of proven health risks can be tied to carrying extra pounds, not all fat is bad, experts say. In fact dietary fat is considered an essential nutrient, and some “good” types of fat actually deliver a myriad of health benefits– including aiding in weight control.

Fat is necessary for many vital functions. Fat aids in maintaining proper function of the nervous system, keeping our internal organs insulated, nourishing hair and nails, and providing the building blocks for many hormones. It is a good source of energy, helps manager moods, helps you stay on top of your mental game, fight fatigue and even cotrol weight.

With the holidays approaching, many people will struggle to sort food facts from fiction as they try to control the amount of fat in their diet.

Know your Fats:

30% of our calorie intake should come from fats with unsaturated fats making up the majority of the percentage. Unsaturated fats are the “good” fats, and you can find them in plant-based oils such as olive or canola oil, salmon, tuna and many nuts such as almonds and walnuts.

Saturated and Transfat are responsible for all of the bad things that fats are blamed for. These fats raise your cholesterol and increase your risk for heart disease.

Monounsaturated and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.


Monounsaturated fat  Polyunsaturated fat

Olive oil                                 Soybean oil
Corn oil
Canola oil

Safflower oil

Sunflower oil

Peanut oil   Walnuts

Sesame oil

Sunflower, sesame pumpkin seeds
Flax seeds
Peanut butter
Nuts  (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Fatty Fish, (salmon, tuna, mackerel, herring, trout, sardines)

They are the causes of weight gain, clogged arteries, raised cholesterol