Jimalalud, Negros Oriental - Just like protein and carbohydrates, fat is also a type of nutrient. Our bodies need some fat for energy, to absorb vitamins from foods, these are the fat-soluble vitamins A, D, E and K, to boost the immune system, for our brains to function and of course to protect our hearts’ health. We thought and have been told that eating fat will add inches to our waistlines, raise our cholesterol levels and can cause health problems. Eating fatty foods may sound like a bad thing, but not all fats are the same since some fats and oils play a very important role in our body.

There are different types of fats, the unhealthy fats such as the saturated and trans- fats. The unhealthy fats are the causes why one gain weight, clogged arteries and the increased risk to certain diseases. The other types of fats are the healthy or unsaturated fats such as the monounsaturated and polyunsaturated (omega-3 and omega-6) fats. They are known as the “good” fats because they are good for the heart, to the cholesterol level and to our overall health. These kinds of fats can help lower the risk of heart disease and stroke, lower low-density lipoprotein (LDL) or the “bad” cholesterol levels while increasing high-density lipoprotein (HDL) or “good” cholesterol and lower other cardiovascular risk factors.

The good sources of monounsaturated fat include olive, canola, peanut and sesame oils and avocados while the good sources of polyunsaturated fat include sunflower, sesame, and pumpkin seeds, flaxseed, walnuts, fatty fish such as salmon, tuna, mackerel and sardines, fish and safflower oil, soybean, soymilk and tofu. On the other hand, saturated fats’ primary sources are red meat such as beef, lamb and pork, chicken skin, whole-fat dairy products such as milk, cream and cheese, butter, ice cream lard, coconut and palm oil. Consuming too much of the unhealthy fats may raise bad cholesterol or LDL and lower healthy cholesterol or HDL levels which can negatively impact heart health, so it needs to be consumed in moderation.

Since fat is an important part of a healthy diet, it is vital to focus on eating more beneficial healthy fats and limit the intake of unhealthy fats. Consume on a healthy balanced diet of fruits and vegetables, whole grains. Also, include a variety of healthy protein-rich foods such as legumes, nuts, lean meats, fish, egg and poultry and also limit the intake of high processed foods. The amount of fat an individual needs depends on his/her weight, height, gender, activity level and etc. Eat more of the “good” fats and less of the “bad” or unhealthy fats for your heart’s overall health. // ND II Chutsvieka May Pacatang, RND