Fats have been getting bad publicity recently due to fad diets that promote fat as the number one enemy in weight loss. However, we should remember that fat, especially saturated fat is an essential part of our diet. So which fats are the good ones and which are bad for the health? Fats are classified into 4 categories: Saturated fats, mono-unsaturated fats (MUFA), poly-unsaturated fats (PUFA) and trans fats.

The saturated fats are the fats which are deemed bad for us but the reality is that the consumption of saturated fat actually increases the HDL cholesterol in our blood. This is important as it is the HDL cholesterol that protects us from heart disease. Sources of saturated fats are cheese, butter, creams, deep fried products, coconut oil, palm oil, commercially baked products, meat fats and full milk, all of which we should try to eat more of; not less.

The mono-unsaturated fats and polyunsaturated fats are being hailed as more important and healthier than saturated fat, but the reality is that they are not. In fact, we need to consume more saturated fats, not more MUFAs and PUFAs. These fats are mostly found in plant products. Mono-unsaturated fats can be from food sources such as canola oil, olive oil, peanut oils, avocado, nuts (peanuts, hazelnuts, Brazil nuts, cashews and almonds) and seeds (sesame seeds, pumpkin seeds, and flax seeds). Sources of polyunsaturated fats are safflower, sesame, soy, corn and sunflower-seed oils, nuts and seeds, seafood and fish oil. Polyunsaturated fats are also divided into 2 categories: the Omega-3 fats and Omega-6 fats.

Omega-3 fats lower the risk for coronary heart disease by dilating arteries, most especially the coronary arteries, and by making the platelets less sticky. Omega-3s are often stated to help increase HDL and lower triglycerides, but I have not seen the Omega-3s effective at doing either. It is also suggested that Omega-3 fats can support the immune system. Some sources of Omega-3 fats are salmon, scallops, cod, flax seeds, mustard seeds, walnuts, soybeans, tuna, Brussels sprouts, cloves scallops, cauliflower, and tofu. Omega 6, together with Omega-3 fats, plays a vital role in normal growth and development and in brain functionality. They are also known to aid in maintaining hair, skin and bone health, in reproduction and in metabolic processes. Some of the excellent sources of Omega-6 fats are safflower oil, sunflower oil, corn oil, sesame oil, hemp oil, soybean oil, and walnut oil.

Trans Fats are fake fats manufactured in processing plants for ease of use by food manufacturers. Trans fats allow food manufacturers to create a certain texture or consistency to foods. Trans fat increases our risk for heart disease (by lowering HDL), cancer, obesity and elevates blood sugars and that is just the tip of the iceberg. Examples of sources of trans fats are stick margarine, fried foods, junk foods (chips, candy, and packaged and microwavable foods), baked goods such as cookies, cakes, donuts and muffins, vegetable shortening, and "fast" foods.

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