FATS - A Four Letter Word

Fat is good for you! You NEED fat! Fat will not make you fat (no more than carbs will, or anything in excess.) Do not fear the fat. What you need to know is the different types of fat and which ones you should include in your diet vs those you should avoid like the plague. There are good fats and bad fats. You've heard of some of the bad ones - names like ''saturated" and ''trans" fats. Those are the ones that do your body harm. Saturated fats are known mostly as animal fats, found in products like dairy or meat, however you will also find them in certain types of oils such as coconut, palm or cottonseed oil (whatever that is).

Why are bad fats so bad for you? Bad fats raise your LDL (aka bad) blood cholesterol level, increase your risk of heart disease, cardiac arrest and a slew of other things. Where your fat is distributed on your body is important to take note of. A lot of women tend to carry it on their hips and thighs whereas men carry it predominantly in their stomach area. Belly fat is the worst! It actually accumlates around the organs, putting pressure on them and damaging them. Your poor organs. How would you like having bulging, overgrown masses forcing their way in, intruding on your party, trying to mess with you while you're doing your job? Trans fat hates you even more. They steal some of your HDL (aka good) cholesterol, the kind that helps unclog arteries and they raise triglyceride levels in the blood, adding to your risk of cardiovascular disease. Yeah, I know, just to make it complicated they actually have good and bad cholesterol. Couldn't have two different names, no. Good fat bad fat. Good cholesterol bad cholesterol. Guess they were running out of words?

Simply put, fat’s function is to add flavor and texture to foods. So what if you could find those similar flavors and textures that are present in the foods that you love so much but in food choices that were actually good for you? What if these choices actually lowered your bad cholesterol while raising your good cholesterol AND benefited your heart, metabolism and immune system? Wouldn't it be worth it to substitute these fats for the bad ones already in your diet? I say hell yeah it would!

That's really what it's all about. Finding healthy and SATISFYING substitutes for your favorite foods, that leave you content and satiated. I eat natural peanut butter on toast everyday (whole wheat bread of course) with Omega 3 eggs and I LOVE canned salmon, with pita and hummus or fresh veggies. Delish. Here are a few healthy fats that you should consume on a regular basis, and they're yummy too:

• Avocadoes - Make your own guacamole and use it as a side dish for your meals
  
• Nuts and Seeds -Peanut Butter Yay! My addiction. But buy the natural one - read the label to ensure the only ingredients are peanuts
  
• Olive Oil - cook with it instead of butter or margarine
• Fish, especially fatty fish like mackerel, salmon, tuna, herring and sardines.
  
• Eggs with Omega 3 added
  

Having good fats in your diet will also make you feel fuller longer and you will start to crave less bad fats, which is the ideal way to ween yourself off the bad ones. You may even notice a difference in how your body looks and feels - I've noticed shinier hair, whiter, brighter eyes and more supple-looking skin. Other things such as your learning ability, memory retention and mood all may change for the better. I also have wayyyy less joint pain. And I'm only 31. Hallelujah.

Snack foods, fast foods and baked goods all contain trans fat, and many of us looooove to snack, especially late at night. Choosing a smart snack that's full of good fat will help you curb those cravings and knowing that it's actually helping your body, well, that's just the icing on the cake. The trans-fat, saturated fat, sugar free cake right?