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6 FOUR SEASONS BREEZE | JANUARY 2018 Fat: The Good, the Okay and the Ugly Your body needs fat for protection and warmth as well as cell growth and development. Fat can also provide energy when glucose isn't available. It is a mistake to think that eating fat is unhealthy. In fact, certain fats, like those found in nuts, seeds, and olive oil are associated with lower risk for Type 2 diabetes and heart disease. Over the past decade, science has gained a much better understanding of dietary fat and how it impacts our health. It is now clear that all fat is not equal. Some fats are associated with a lower risk of disease, while others may increase your risk for certain illnesses. This quick overview will make the difference clear. Unsaturated Fats (monounsaturated and polyunsaturated) Research shows that eating foods rich in these fats can improve cholesterol levels, lower blood pressure, and possibly stabilize blood sugar. Good sources of unsaturated fats include such foods as salmon, olive oil, avocados, grape seed oil, almonds, flaxseeds, olives, hazelnuts, pecans, walnuts, pumpkin seeds, sesame seeds, sunflower seeds, mackerel, and trout. Saturated Fats Saturated fats are found in animal products like meat and butter, and some vegetable oils, like palm kernel and coconut oil. Recent research indicates that saturated fat may not be as unhealthy as once believed. Still, there are reasons to reduce saturated fat intake. Studies suggest that consuming too much saturated fat can lead to high cholesterol, cardiovascular disease, and Type 2 diabetes. Good sources of saturated fat include lean beef, skinless chicken, plain yogurt, cheese, eggs and coconut. When you do eat foods that contain saturated fat, favor natural options like eggs and leaner cuts of meat, or minimally processed dairy like plain yogurt and cheese. Wondering if you should choose low-fat dairy? Consider how much saturated fat yogurt you are eating. If meat and eggs are a big part of your diet, low-fat dairy might be the better choice. "The evidence that saturated fat cause atherosclerosis and heart disease is compelling. It's consistent across randomized trials, large observation epidemiologic studies, and animal studies… It's not a risk factor. It's a direct, absolute cause," said Frank Sacks, Professor cardiovascular disease prevention at the Harvard T.H. Chan School of Public Health and Professor of Harvard Medical School. Trans Fats Trans fats are terrible for our health. They raise bad (LDL) cholesterol and lower good (HDL) cholesterol, lead to the buildup of plaque in arteries and up your risk for heart disease and stroke. They are also linked to diabetes. Trans fats have been removed from most products, though some still lurk in shortening, donuts, cookies, crackers, French fries, margarine and microwave popcorn. A gram of fat delivers nine calories, while a gram of carbs or protein delivers four. Losing weight and keeping it off for a lifetime requires you to focus on more than calories, but calories still matter. Reducing the amount of saturated fat in your diet, especially from heavily processed meats like hot dogs and deli meats will help you reduce your overall calorie intake. And when you eat healthy fats from foods like fish, nuts, seeds, and olive oil, you can feel good that those calories are contributing to your health. Did you know certain foods may make you mean? A study from the University of California, San Diego linked the consumption of dietary trans fatty acids with increased feelings of irritability and aggression. What is one of the most important things to consider at the start of the New Year? Perhaps your health. It is impossible to turn back the hands of time, but it is never too late to start making small changes toward better health habits. One area where we have control is our diet. The best healthy diet is the one that you'll stick to over time. The combination of foods that will keep you both fit and happy are bound to be unique to you, which is why most meal plans just don't work. Instead, consider replacing unhealthy foods in your diet with healthy ones that you enjoy eating. But what makes a food healthy or unhealthy? Everything you eat is mostly made up of some combination of fat, protein, and/or carbs. Each of these "macronutrients" plays a crucial role. 2018 By Marjorie Melendez

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