For years, when it came to diets, fats have been the bad guys. Health professionals told people to eat low fat diets, but this did not make us healthier. The truth is, not all fats are created equal. Some are good, some are bad and some fall right in between. We need fat in our diet. It is essential for life, but it is the types and the amounts that are of concern to our health.

Dietary fat is found in both plant and animal products. Certain fats have been linked to health problems like heart disease, stroke, diabetes, obesity and cancer. Other fats offer a wide variety of health benefits that include, making it possible to absorb essential nutrients, improving blood cholesterol levels, reducing inflammation in the body and reducing the risk of heart disease. Fats are needed for our muscles to move. Fats are necessary to produce the outer layer of cells known as cell membranes and the covering of nerves known as the sheath. Fats are also needed for the clotting of blood. Fat also cushions our organs to protect them from injury. One thing all fats have in common though is that they provide more than twice as many calories as do proteins or carbohydrates. Therefore, even though fats are essential for many functions of the body, for weight control, fats should be ingested sparingly.

Scientifically, fats are chains of carbon, hydrogen and oxygen. They differ in the length and shape of the carbon chain and the number of hydrogen atoms attached to the chain. They are divided by how saturated they are with hydrogen atoms.

When hydrogen is linked to all the carbon atoms on the chain, it is referred to as a saturated fat. When hydrogen atoms are missing, the fat is called unsaturated. A polyunsaturated fat has at least two spots where there could be hydrogen atoms attached to the chain, while a monosaturated fat is only missing one hydrogen atom on the chain. These small differences in the structure of fats make for very different functions and outcomes in the human body.

Saturated fats are typically solid at room temperature. These would include animal fats and tropical vegetable oils like coconut and palm oil. They are also often found in commercially prepared foods like baked goods. A diet rich in saturated fats can lead to an increase in “bad” cholesterol or low-density lipoprotein in the blood. This in turn can cause fat to be deposited on the inside of blood vessels and the heart, causing reduced blood flow.

Better fats come from plant sources like vegetables, nuts and seeds and fish. Healthy fats are liquid at room temperature. Monosaturated fats can lower “bad” cholesterol levels and reduce the risk of cardiovascular disease. Some examples of foods with monosaturated fats include nuts and peanuts (which are not really nuts but legumes), vegetable oils like olive oil or peanut oil, avocado and nut butters. A major study that showed a link between monosaturated fats and the health benefits that they offer was carried out during the 1960s.

Senior Health Line May 2021

Good Fat, Bad Fat

Senior Health Line written and edited by:

Robin Danto, Home Economist & Food Preservationist Michigan State University Extension – Oakland County Questions? (248) 858-0904 • dantor@oakgov.com MSU is an affirmative-action, equal-opportunity employer. Michigan State University Extension programs and materials are open to all without regard to race, color, national origin, gender, gender identity, religion, age, height, weight, disability, political beliefs, sexual orientation, marital status, family status or veteran status.

It showed that people in the Mediterranean region of the world had a lower rate of heart disease. The people in the study ate a high fat diet that contained mainly olive oil and very little saturated animal fat. This study known as the Seven Countries Study, is the basis for the Mediterranean diet that is considered a heart healthy diet.

Like monosaturated fats, polyunsaturated fats can also decrease the risk of cardiovascular disease and lower “bad” cholesterol levels. Polyunsaturated fats like those found in corn oil, sunflower oil and safflower oil are considered essential fats. This means they are needed to carry out body functions and the body is not able to make them. Therefore, we need to consume them through our diet. There are two types of polyunsaturated fats, omega 3 fatty acids and omega 6 fatty acids. The number refers to where the double bond is on the carbon chain. Both types of polyunsaturated fats are healthy fats and can reduce “bad” cholesterol and triglycerides in the blood. They also have been shown to aid in reducing blood pressure and preventing abnormal heart rhythms. Foods high in omega 3 fatty acids include fatty fish like salmon, mackerel and sardines, canola oil and soybean oil, walnuts and flax seed. Good sources of omega 6 fatty acids include safflower oil, sunflower oil, corn oil, sesame oil and soybean oil.

Trans fats are dangerous to our health. These fats start as a liquid at room temperature, but go through a process called hydrogenation, which converts the liquid fats into solid fats at room temperature. An example of this is corn oil. Corn oil changes to margarine when hydrogen atoms are added. While they are both 100% corn oil, the margarine is solid at room temperature and has a higher amount of saturated fat. Hydrogenated fats are more shelf stable and do not become rancid as quickly as unsaturated fats. When fats are hydrogenated, they become trans fats. Trans fats offer no known health benefits and pose several health risks when consumed. Trans fats increase “bad” cholesterol and reduce “good” cholesterol in the blood.

They have been shown to cause inflammation through the body which is linked to cancers, heart disease, insulin resistance and other chronic diseases. There is no amount of trans fats that is considered safe. They should be eliminated from the diet.

Healthy fats are an important part of a well-balanced diet. We need polyunsaturated fats for normal body functions and should try to reduce our intake of less healthy fats that are solid at room temperature. We also need to limit total fat consumption to avoid excess calories in our diets and weight gain. (Cover photo by Mikhail Nilov)

Kale Chips

1 head kale

2 tablespoons vegetable oil

¼ teaspoon salt

Wash and dry kale.

Remove the center rib and stem from

the kale and tear into small pieces.

Rub oil into the leaves with your

hands.

Spread in a single layer on a baking

sheet lined with tin foil. Sprinkle with

salt.

Bake for 20 minutes at 300°F.

Let cool. Store in an airtight container

for up to 1 week. Makes 4 servings.

Nutritional Value per serving

Calories 90

Fat 7 grams

Protein 3 grams

Carbohydrate 6 grams

Sodium 170 milligrams