{"id":4247,"date":"2018-02-20T15:57:20","date_gmt":"2018-02-20T15:57:20","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=4247"},"modified":"2021-10-30T03:38:13","modified_gmt":"2021-10-30T03:38:13","slug":"need-eat-healthy-fat-healthy-fats-coconut-oil","status":"publish","type":"post","link":"http:\/\/www.eatrightpa.org\/blog\/2018\/02\/20\/need-eat-healthy-fat-healthy-fats-coconut-oil\/","title":{"rendered":"Why You Need to Eat More Healthy Fat- Healthy Fats are In & Coconut Oil is Out"},"content":{"rendered":"

By <\/b>Helen Agresti RD<\/b><\/a><\/p>\n

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\"\"I am frequently asked about the role of fat in a healthy diet. Many of my patients have heard or read that they should avoid ‘fat’. It\u2019s not that simple. The truth is that some fats are helpful. It is not unusual for patients to ask me if it\u2019s ok to eat foods that contain fat. I respond by saying, it all depends on what kind of fat and how much of it you are eating throughout the day. February is national heart month. This is the perfect time to start adding \u2018healthy fat\u2019 into your daily meals and snacks.<\/span><\/p>\n

For years, coconut oil has been publicized as a healthy fat. Even though it moisturizes your hair and skin beautifully, coconut oil is <\/span>not<\/span><\/i> heart healthy. The latest<\/span> advisory<\/span><\/a> from the American Heart Association (AHA), states that coconut oil raises LDL (bad) cholesterol just like butter, beef, and palm oil. It contains 82 percent<\/span> saturated fat<\/span><\/a>. Therefore, I do not recommend that my patients bake, saut\u00e9, blend, or stir coconut oil into their foods and drinks on a daily basis.<\/span><\/p>\n

What are Healthy Fats?<\/b><\/h2>\n

Healthy fats are known as<\/span> monounsaturated and polyunsaturated fat. Polyunsaturated fat (PUFA) also contains omega-3 and omega-6 fatty acids. The<\/span> AHA<\/span><\/a> recommends replacing saturated fats with polyunsaturated and monounsaturated fats. Recent scientific studies show that polyunsaturated vegetable oil decreased cardiovascular disease by 30 percent. This result is comparable to someone taking cholesterol-lowering drugs known as statins.<\/span><\/p>\n

Unfortunately, some people inherit genes that raise cholesterol levels more easily than others. Even though these genes can\u2019t be changed, taking a statin should not be the only form of defense against heart disease.\u00a0<\/span>Along with decreasing your risk of heart disease by lowering artery-clogging bad cholesterol (LDL) and triglyceride levels,<\/span> polyunsaturated and monounsaturated fat<\/span><\/a> also provide essential fatty acids that your body does not produce on its own.\u00a0<\/span>Monounsaturated fat<\/span> is found in olive oil, canola oil, peanut oil, avocados, and peanut butter. Polyunsaturated fat<\/span> is found in<\/span> vegetable oil, corn oil, safflower oil, walnuts, flaxseed, and sunflower seeds.<\/span><\/p>\n

Omega 3\u2019s help to maintain proper brain function, decrease inflammation, and may also reduce the symptoms of depression, dementia, cancer, and arthritis. Since your body can’t produce omega-3’s, it\u2019s important we eat foods that are known to be a good source. Omega-3 fatty acids<\/span> are found in fish oils, seeds, nuts, and greens. They are also referred to as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).<\/span><\/p>\n

DHA and EPA are found in oily fish like mackerel, trout, herring, salmon, tuna, and anchovies.\u00a0<\/span>Another form of Omega-3 is known as ALA (alpha-linolenic acid). This form is found in vegetable oils, flaxseeds, chia seeds, walnuts, and dark green leafy vegetables.\u00a0<\/span>Fish is considered to be the best source of Omega-3 fatty acids. To keep the transit system to your heart clear from LDL plaque buildup, the American Heart Association recommends at least 2 servings or a total of 8 ounces of fish per week.<\/span><\/p>\n

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Not a fan of eating fish? Taking a fish oil supplement is an option. However, prior to taking an omega-3 supplement consult with your physician.<\/span><\/p>\n

Omega-6 fatty acids are necessary for skin and hair growth, maintenance of bone health, and the regulation of your metabolism and reproductive system.\u00a0<\/span>Good sources of Omega-6 fatty acids are found in vegetable oils such as sunflower, safflower, corn, and soybean as well as nuts and seeds.<\/span><\/p>\n

A healthy balance of omega 3\u2019s and 6\u2019s is recommended by the<\/span> Mediterranean Diet<\/span><\/a>. This meal plan incorporates wild caught fish at least twice a week and, limits red meat to a few servings per month. It, emphasizes more plant-based foods-fruits, vegetables, nuts, seeds and whole grains; and encourages cooking with olive oil, herbs, and spices in order to lower your risk of heart disease.<\/span><\/p>\n

More Reasons to Eat Healthy Fats<\/b><\/h2>\n

Healthy fats provide energy, support cell growth, protect organs, and keep your body warm. Essential fatty acids are necessary for the absorption of fat-soluble vitamins A, D, E, and K and help with hormone production. If you eliminate fat altogether, meals and snacks will lack satiety, flavor, and texture. Physically there is a difference between good and bad fat. Healthy fats are liquid at room temperature, unlike most saturated and<\/span> trans fats<\/span><\/a> which are solid.<\/span><\/p>\n

How Much Healthy Fat do we Need?<\/b><\/h2>\n

The 2015 edition of Dietary Guidelines for Americans suggests that fats should account for no more than 20 to 35 percent of each day’s calories. If you are following a 2,0000-calorie diet you should have between 400-700 calories coming from fat.<\/span><\/p>\n

The American Heart Association\u2019s recommendations regarding dietary Fat:<\/span><\/i><\/p>\n