It seems like everybody today is talking about fat.  Some dietary fat is essential for proper human development and functioning.  There are even good fats that researchers encourage us to eat more of for disease prevention.

Many people believe that they can lose weight and stay healthy just by avoiding fat in their diet-even if they eat too many calories and don’t exercise.  In moderate amounts, however, fat is necessary for health.  Extremely low fat diets can also leave people feeling hungry, so they tend to compensate by overeating and binging on high-fat and high-calorie treats.

All fats are not equal.  Fats or fatty acids are divided into three major categories: saturated, monounsaturated, and polyunsaturated.  There are also trans-fatty acids, which food manufacturers create by saturating vegetable oils in a process called hydrogenation.  Trans-fatty acids - (also called trans-fats) found in shortening as well as commercially prepared baked goods and deep-fried foods---behave like saturated fats in the body. 

Saturated fats come mostly from animal foods; meat, whole milk, cheese and tropical oils like coconut, palm and palm kernel.  Try to limit these from your diet.  There is also evidence that a diet high in saturated fat possibly increases the risk of several cancers.  Heart disease risk is also heightened.

The American Institute for Cancer Research recommends that less that 30 percent of your calories should come from fat.  By shifting to a mostly plant-based diet, you can reduce your fat intake, which will offer protection against diseases related to overweight and obesity such as cancer, high blood pressure, heart disease, stroke and type II diabetes. 

In the 1960’s, a fifteen year study revealed that men had half the cancer mortality rate and 1/20 the death rate from heart disease by eating mostly monounsaturated fat.  In this particular study it was olive oil that was eaten.

Researchers have since discovered that good nutrition may also depend upon a healthy ratio between two types of polyunsaturated fats known as linoleic acid (an Omega-6 fatty acid) and alpha-linoleic acid (an Omega-3 fatty acid).  In healthy populations that consume traditional diets, the ratio of Omega-6 fat to Omega-3 fat ranges from 5:1 to 10:1.  

In the American diet, the ratio is currently estimated to be 20:1.  This imbalance is now being potentially linked to a long list of serious conditions such as cancer, heart disease and arthritis.  Recent evidence suggests that as little as two to three 3-ounce servings per week of fatty fish (a good source of Omega-3 fatty acids) can have significant health benefits. 

So let’s try to improve our ratio by eating fewer Omega-6 fatty acids such as corn, safflower, sunflower and cottonseed oils.  We should also be eating less saturated fat such as fatty meats and the full-fat dairy products.  Also trans-fats with partially hydrogenated fat, stick margarine, shortening, pastries, and commercially prepared French fries should all be lessened in our diet.