Dietary fats: Quality matters more than avoidance

For years, dietary fat was considered something to avoid. Low-fat diets and fat-free products became popular, leaving many people believing that eating fat automatically leads to weight gain or poor health. But fat is an essential nutrient, and our bodies need it to function properly. The key isn't eliminating fat, it's understanding which fats support our health and which should be limited.

Dietary fat provides energy, supports cell growth, protects organs and helps maintain body temperature. It is also necessary for absorbing fat-soluble vitamins A, D, E and K. Certain fats provide essential fatty acids that our bodies cannot produce on their own. Dietary fat also contributes to satisfaction after meals, making food more enjoyable and helping us feel full. However, not all fats have the same effects on our health.

Unsaturated fats are generally considered heart-healthy fats. They are found in foods such as olive oil, avocados, nuts, seeds and fatty fish. Monounsaturated and polyunsaturated fats can help improve cholesterol levels when they replace saturated fats in the diet. Fatty fish, including salmon, sardines and trout, provide omega-3 fatty acids, which support heart health. The American Heart Association recommends eating fish, particularly fatty fish, twice weekly.

Research suggests that saturated fats should be limited. These types of fats are commonly found in fatty cuts of meat, butter, cream, full-fat dairy products, coconut oil and palm oil. Studies have shown that consuming too much saturated fat can raise LDL, often called "bad" cholesterol, potentially increasing cardiovascular risk.

Trans fats are considered especially harmful, and research strongly supports avoiding them whenever possible. These industrially produced trans fats, historically found in some partially hydrogenated oils, increase LDL cholesterol and lower HDL cholesterol, often called "good" cholesterol. The American Heart Association emphasizes that replacing saturated and trans fats with unsaturated fats can help reduce cardiovascular disease risk.

Harvard T.H. Chan School of Public Health reinforces that the type of fat we consume matters more than simply following a low-fat diet or avoiding dietary fats altogether. The goal isn't to consume less fat at all costs, it's to choose better fats more often. Replacing saturated fats with unsaturated fats has been shown to be generally more beneficial than replacing them with refined carbohydrates and added sugars.

Remember that fat is calorie-dense, providing nine calories per gram compared with four calories per gram from protein or carbohydrates, meaning that portions still matter, even with healthy fats. Try incorporating some of these tips for choosing healthier fats:

- Cook with olive or canola oil instead of vegetable oil.

- Choose fish twice weekly, especially salmon, trout or sardines.

- Snack on nuts or seeds instead of chips or pastries.

- Add avocado to salads, sandwiches or meals.

- Choose leaner meats and vary protein sources with beans, lentils and fish.

- Read nutrition labels and make substitutions whenever possible.

Dietary fat isn't the enemy. It is an essential part of good nutrition. By choosing more unsaturated fats, limiting saturated fats and avoiding industrial trans fats, we can support heart health and overall well-being.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.