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| We often hear that "fats" are
bad for you in which the consequences of eating too much fat in our diet,
plus not having enough exercise, might lead to obesity, diabetes, heart
diseases and also cancer. However, not all fats are bad for you. Fat is
very essential to one's health and its functions include: |
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Supplies essential fatty acids - linoleic and linolenic acid
- that our body cannot produce. These fatty acids are essential for brain
and eye development in children and also skin health for adults.
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Enhances absorption of fat soluble vitamins (e.g. vitamin
A, D, E and K).
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Supplies energy
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Protects internal organs
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Insulates the body to keep you warm during winter
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Satisfies hunger when moderate amount of fats are included
in a meal
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| In order to enhance heart heath, it is very
important to choose the right fats in your diet. It is widely understand
that one should limit saturated fats and cholesterol intake in order to
prevent raised blood cholesterol. High cholesterol and saturated fat foods
include fatty meats, offal, skin, full fat dairy products, butter, coconut
and palm oil and fried foods, etc. Conversely, unsaturated fats are actually
good for your heart by lowering your bad cholesterol (low density lipoprotein
- LDL) and triglycerides, and also increase good cholesterol (high density
lipoprotein - HDL) in the blood.
Two Major Types of Unsaturated Fats Include:
1. Polyunsaturated fats - lowers LDL and triglyceride levels
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Oil: corn, sunflower and soybean oil |
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Fatty fish: mackerel, salmon, sardine, swordfish |
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Soy products: tofu, soy milk, bean curd |
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| 2. Monounsaturated fats - lowers LDL and raises
HDL levels
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Oil: canola and olive oil |
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Seeds & nuts: almond, hazelnut nut, sesame & pumpkin seeds |
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Avocado, olive |
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Tips to Increase Your Good
Fats
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Use vegetable oil, especially canola and olive oil when cooking.
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Eat fish at least 2 times per week, preferably fatty fish.
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Eat 30grams (1 ounce) of unsalted nuts and seeds everyday.
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Have soy products at least once to twice weekly.
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Percentage of Types of Fat in
Common Oils and Fats*
| Oils |
Saturated |
Mono-unsaturated |
Poly-unsaturated |
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Canola
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7
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58 
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29 |
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Sunflower |
10 |
20 |
66 |
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Corn |
13 |
24 |
60 |
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Olive |
13 |
72 |
8 |
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Soybean |
16 |
44 |
37 |
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Peanut |
17 |
49 |
32 |
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Palm |
50 |
37 |
10 |
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Coconut |
87 |
6 |
2 |
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| *Values expressed as percent of total fat; data are
from analyses at Harvard School of Public Health Lipid Laboratory
and U.S.D.A. publications. |
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| Good Fat
Recipe |
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