Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital (WNG file photo)
by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
Dietary fats in general have gotten a bad rap. This is likely a result of their high calorie content and tendency to cause weight gain when consumed in excessive amounts. However, the Dietary Guidelines for Americans has recently increased our recommended daily fat intake to allow for more servings of fats in the diet. Why is this? Some types of fats offer health-protective benefits while others are more harmful to your health. A well-balanced diet includes 25-35% of total daily calories from fat, mostly from the healthier sources discussed below.
Unsaturated fats (both “monounsaturated” and “polyunsaturated” fat types) can improve heart health by lowering your “bad” LDL cholesterol whenthey replace saturated fats in the diet.
Saturated fats are considered unhealthy because they raise bad LDL cholesterol. They can also build up in your arteries, increasing your risk for stroke and heart disease. The American Heart Association recommends reducing saturated fat to no more than 5 to 6 percent of total daily calories. Trans fats raise LDL cholesterol and reduce “good” HDL cholesterol. It is important to note that although a product’s nutrition fact label may read 0g of trans fats, it may still contain trans fats if it is less than 0.5 g per serving.Look out for “partially hydrogenated oil” in the ingredients list to determine whether a product was made using trans fats.
| Fat Type | Effect on the Body | Sources |
| Monounsaturated Fat | Can reduce LDL cholesterol | Avocado, olive and canola oil, nuts |
| Polyunsaturated Fat | Helps reduce risk of heart disease and stroke; helps with brain development | Nuts, seeds, fish, shellfish |
| Saturated Fat | Can raise LDL cholesterol and increase risk of stroke and heart disease | Baked goods, animal sources such as red meat, butter, high-fat dairy, coconut and palm oil |
| Trans Fat | Can raise LDL cholesterol and lower “good” HDL cholesterol | Hydrogenated oil (found in popcorn, some peanut butters, and fried foods |
Tips on increasing healthy fats in your diet:
- Substitute mayonnaise for a few slices of avocado in your chicken/tuna salad sandwich
- Add 1 tbsp of almonds or walnuts into oatmeal or yogurt in the morning
- Dress a salad with olive oil and vinegar in place of creamy dressings that are often high in saturated-fat
- Replace high fat meats like pork, beef, and lamb with fish twice per week
- Spread 1-2 tbsp of peanut, almond or sunflower butter on a whole wheat English muffin or toast
- Add ground flax seeds or chia seeds to a fruit and vegetable smoothie
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
