Cholesterol • We all started paying attention to the fats in our diet in part because of concern over cholesterol and its link to heart disease. There is much confusion on the subject. Cholesterol is crucial for life. We need it to make hormones and brain tissue among other important jobs. Chronically high blood cholesterol readings and heart disease do often appear together but that doesn't mean there is a cause and effect relationship. More than ½ of those who have a heart attack have normal cholesterol, so there is certainly more to the story. One factor is that cholesterol can become an irritant to arteries if it becomes damaged by free radicals because we don't have sufficient protective nutritional antioxidants like vitamin E. Read more about cholesterol.

Fat-Free • “Fat Free” is an illogical and dangerous concept! Fats are essential for all aspects of our health, including controlling weight. We need to make sure we get quality essential fats and avoid bad fats. As you will see below, we also have to balance certain categories of fats. Most “fat-free” convenience foods have lots of sugar which is damaging to health in countless ways. Note: all fats and oils have the same calorie content.

Triglycerides • Triglycerides are a blood fat that is a risk factor for heart disease if levels get too high and are the way the body stores fat. Consumption of sugar, refined carbohydrates & Trans Fats run up the triglyceride score. Omega-3’s (e.g. from fish oil) and reducing junky carbohydrates help lower triglycerides in arteries (and around the waistline).

Trans Fats • These are dangerous, unnatural fats found in “partially hydrogenated” oils that are used in virtually all processed foods. They interfere with our cell membranes' job of letting nutrients in and wastes out. They also annoy the liver, increase LDL (“bad”) cholesterol, lipoprotein-a (a heart disease risk factor), triglycerides, insulin, and free radicals—all the while decreasing HDL (“good”) cholesterol. Be aware that labels claiming “No Trans Fats” can still legally contain 500 mg per serving. There is no safe intake level.

Mono-unsaturated Fats • The Mediterranean Diet has called attention to these good fats and studies have shown that they lower LDL cholesterol, triglycerides, improve insulin-resistance, raise HDL and are associated with lower risk of breast cancer. They also boost our fat-burning metabolism and help cell membranes. Olive oil is the best known of oils high in monounsaturated fats. It should be used at low temperatures because it begins to break down at 325 degrees. Less famous but actually richer in monounsaturated fats is macadamia nut oil, which is safe up to 400 degrees and has a versatile light flavor. New study.

Omega-3 • Omega-3 is an essential fatty acid—meaning we must it and that we must get it from the diet. Omega-3’s have been shown to be anti-inflammatory; to lower triglycerides; improve depression and to reduce the risk of stroke, heart attack and some cancers. Growing evidence links omega 3 with prevention of Alzheimer’s and premature births. The DHA form of omega 3 helps babies have normal eyes and brain. Omega-3 is found in fish and in animals fed their natural diet. For example, grass fed beef has more Omega-3 than grain fed beef which is higher in pro-inflammatory Omega-6. Cold weather plants (e.g. flax oil) also have omega 3, but the body must convert plant that to the active forms, EPA and DHA. We may have trouble doing so if our chemistry is hampered by stress, diseases, age, sugar, medicines, alcohol, bad fats and nutrient deficiencies. The benefits of Omega-3 fats are lost if overpowered by too much Omega-6 fat. See vegetable oil below.

Vegetable Oils • Poly-unsaturated fats such as corn, safflower, soybean, grape seed and sunflower oils as well as margarine have worrisome properties when used to excess. When substituted for saturated fat they may reduce total cholesterol but they also lower HDL (the “good cholesterol”) and are associated with higher rates of cancer. These oils are high in Omega-6 fat which, in general, has actions the opposite of Omega-3. Omega-6 is also an essential fatty acid. However, it is pro-inflammatory and when out of balance with Omega-3 can worsen conditions like asthma, arthritis, heart disease and insulin-resistance (pre-diabetes). The amount of Omega-6 in the American diet averages 10-20 times what it was historically. Because they are cheap, these oils are commonly used in packaged food and salad dressings. They are often highly processed and unstable—they can easily form oxidant free radicals which, as mentioned above, can damage cholesterol.

Canola oil. This is a controversial vegetable oil. It is high in monounsaturated fatty acids which is the good news. The concerns surround its trace amounts of a toxic substance, erucic acid. Also, there is worry about the unproven health effects of genetically modified canola seeds. Even non-gmo crops are often being accidentally contaminated by GMO pollen blowing across fences. Lastly, the high heat that is generated in its processing may generate Trans fats and damage the high Omega-3 content, thereby turning it into a liability instead of an asset. The argument may not soon be resolved because canola is cheap to use and generates a lot of cash which influences information sources, Learn more.

Saturated Fats • This category is the type found in meat, dairy products, margarines and some tropical oils. Although typically maligned as increasing cardiac risk, the saturated category does have sub-categories such as Stearic Acid that are neutral and some that are beneficial. Butter is mostly saturated fat but appears more healthful than margarine which is high in Trans fats and artificial ingredients. New research reviewing a number of studies casts some doubt on even the basic premise that saturated fat is bad for the heart. LINK.

Coconut oil. Although very stable and used for centuries in ethnic populations, coconut oil became feared because of its saturated fat content. (Unfortunately, in many cases, Trans fats were then used as a replacement). One of the fats in coconut is lauric acid which improves HDL cholesterol, suppresses Candida yeast and is found in breast milk. There is a recent study showing coconut oil helping weight loss and anecdotal evidence of benefit in protecting against Alzheimer’s Disease. The experts in the government and big institutions still suggest avoiding it, but they also said margarine was good, so it seems we should keep an open mind. Look for virgin coconut oil and watch brands because some are hydrogenated.