High-Fat Foods: Friend or Foe?

Today’s messages on fat consumption seem to be changing constantly. It is no wonder there is a lot of confusion. Fat is complex. This stems from the fact that there are “good” and “bad” fats. Researchers have spent decades understanding the role fat plays in the body. Translating these research findings into daily recommendations can be challenging. Guidelines are provided by health experts who recommend that 30 percent or less of fat should be consumed on a daily basis. This range helps lower the rates of heart disease, diabetes, obesity, and cancer.

Avocados, bacon, walnuts, potato chips, and mackerel are all high-fat foods, yet some of these foods have detrimental effects on heart health when consumed in excess, whereas others seem neutral or even beneficial. Unlike potato chips and bacon, which have high amounts of saturated fat, avocados, walnuts, and mackerel are loaded with good fats called monounsaturated and polyunsaturated fats. Mackerel, a cold-water fish contains a high amount of omega-3, an essential fatty acid. This fat is “essential” because the body cannot produce it on its own. Research has shown that omega-3 is important for brain, eye, and heart health. Walnuts and avocados both contain omega-3 and omega-6, both good fats. Normally omega-6 is supplied by vegetable oils and meats which we typically receive in adequate amounts. This is not the case with omega-3 since the American diet places heavy emphasis on red meat consumption.  

Replacing saturated fats and trans fats with monounsaturated and polyunsaturated fats may prevent heart disease. People who live in the Mediterranean region have a lower rate of heart disease. This is due to their liberal use of olive oil, an excellent source of monounsaturated fatty acids. Olive oil also provides phytochemicals which are bioactive nutrient plant chemicals in fruits, vegetables, grains, and other plant foods that may help protect against heart disease.

Omega-3 offers additional protective benefits such as preventing blood clots, protecting against irregular heartbeats and lowering blood pressure. Fatty fish that live in cold waters like mackerel, salmon, and sardines are the best sources of omega-3 fatty acids. Most healthy people should eat two servings (6 to 7 ounces) of fatty fish per week. Eating fish and less meat supports heart health, especially when combined with physical activity. When preparing fish, be sure to avoid frying it. It’s best to grill, roast, or broil it. Also, avoid fried fish from fast-food restaurants and frozen fried fish products since they are lower in omega-3 fatty acids. When choosing red meat, it’s best to purchase wild game or pasture-fed cattle which provide more omega-3 fatty acids and less saturated fat than grain-fed cattle.

Omega-3 fatty acids are also available in capsule form at local grocery and health food stores. Be sure to consult with your doctor before taking this supplement or any supplement. Specifically, evidence shows that taking too much supplement omega-3 can increase bleeding time, slow wound healing, raise LDL cholesterol (bad cholesterol) and suppress immune function.

Although omega-3 has been shown to promote heart health, evidence shows it may prevent cancer. Consuming saturated fat can promote certain types of cancer. However, the relationship between dietary fat and certain types of cancer differs. Colon, lung, and postmenopausal breast cancer may be caused by consuming too much saturated fat. Also, leading an inactive lifestyle and being overweight or obese may promote certain types of cancer as well.  

Fat contains more than twice as many calories per gram as either carbohydrates or protein. Both carbohydrates and protein contain 4 grams per ounce, whereas fat contains 9 grams per ounce. People who eat a lot of fat may be prone to gaining an excessive amount of weight. Cutting back on fat can help promote weight loss and weight maintenance. Oftentimes, fat-free foods can have more sugar added which can raise the calorie count. In this case, cutting back on fat but raising sugar intake offers no-calorie savings or weight-loss advantages. In fact, it may even raise energy intake and exacerbate weight problems.

When grocery shopping, it’s important to select foods that are low in saturated fats and trans fats and low in sugar. When filling your shopping cart, focus on the outer aisles where the fresh foods are located. With many brands boasting health benefits, it may be difficult to select the right foods. Get accustomed to reading food labels and ingredient lists. Learning to become discerning can help with selecting the healthiest brands.

At the grocery store, select whole-grain products like wheat bread, whole-grain cereal containing less than 5 grams of sugar, and whole-grain crackers. Packaged foods should be limited. Consume carbohydrates that come from starchy vegetables like potatoes, yams, green beans, and corn. Stock up on plenty of fresh fruits and vegetables for the entire family. Choose colorful vegetables that contain higher amounts of antioxidants. Eat at least two vegetables in addition to a salad at dinner time.

When it comes to dairy, switch to low-fat and fat-free products. Additionally, limit the amount of red meat consumed to one or two times per week with no more than 4 to 6 ounces eaten at a time. Eat at least two servings of fish per week, especially mackerel, salmon, lake trout, herring, and sardines which are all high in omega-3 fatty acids. Choose lean cuts of pork. Eat poultry and turkey without the skin and consume processed meats sparingly. Avoid frying food. Instead choose to roast, bake or grill. Use stick butter or stick margarine sparingly and limit the use of food products made with coconut oil, palm kernel oil, and palm oil as these are all high in saturated fats. Instead, use a nonstick pan or coat the pan lightly with spray vegetable oil.

Make sure to exercise at least 30 minutes per day. Evidence has shown that people who exercise 60 minutes per day are more apt to losing weight and maintaining the weight they have lost. Additionally, getting adequate sleep is important in keeping immunity strong. Evidence has shown that those who sleep too little are more likely to gain weight. Stress also plays a factor in weight gain. Use relaxation techniques like meditation, yoga, and journaling to mitigate stressful situations. The key to good health is making informed decisions that will last a lifetime.