Lipids: Choose the Best

New research shows that healthy fats are necessary and beneficial for health, but once again, quality matters. We need fat in our diet to help absorb fat soluble vitamins A, D, E, and K. Here are some guidelines when choosing the fats.3

  • Monounsaturated and polyunsaturated fats lower disease risk. Use oils such as olive, canola, sunflower, soy and corn. Include nuts, seeds, and fish in your diet.3
  • Trans fats increase risk of disease, even in small quantities. Known as the silent killer because of its ability to not only cause damage to the arteries but also to raise cholesterol levels, are created when oils are “partially hydrogenated.” Look for the word “partially hydrogenated” on the food label.3
  • Saturated fats, while not as harmful as trans fats, can still negatively impact health if not eaten in moderation. This includes red meat, butter, cheese, and ice cream.3
  • There are also two Essential Fatty Acids (EFAs) our bodies are unable to make so we must get them from foods in our diet. They are commonly referred to as Omega-3 and Omega-6. Good sources include salmon, tuna, flaxseed, walnuts, canola and olive oil, olives, and avocado.10
No more than 30% of calories/day should come from fat.7