Fats are not the enemy we all think they are, to the contrary fats have many vital functions and are an essential nutrient.  They are also considered to be a fuel source for the body.  Sad to say, most people eat diets that are way too high in saturated and hydrogenated fat.  High saturated fat diets are associated with increased risk for many diseases such as colon cancer, cardiovascular disease, and type 2 diabetes.  Fats insulate the body against loss of heat and cushion and protect vital internal organs.  Fats are also necessary in the absorption and transportation of the fat-soluble vitamins.

Saturated fats come mostly from animal sources and tend to be solid at room temperature: butter, pork, beef and cheese.  A diet high in saturated fat tends to elevate LDL cholesterol levels in most individuals.

Monounsaturated fats are healthier for the heart, are liquid at room temperature, and come from a vegetable source.  Monounsaturated fats tend to lower LDL cholesterol levels and increase HDL.  It is interesting to note that death rates from cardiovascular disease are lower in countries where diets are high in monounsaturated fat.

Polyunsaturated fats are liquid at room temperature and come from vegetable sources. They too tend to lower LDL cholesterol but they may also lower HDL cholesterol levels.  There is strong evidence that omega-3 polyunsatu rated fats inhibit blood clot formation, promote dilation of blood vessels and prevent fatal cardiac arrhythmias.

Essential Fatty Acids
These are the good guys and are required for your body to function at a healthy level.  Two of the most important types of essential fatty acids are the Omega-3,and the Omega-6.

The Omega-3 fat helps:
o  Raise your metabolism
o  Help flush water from your kidneys
o  Lower your triglyceride levels
o  Helps burn body fat

It is found in some of the following sources:

o  Salmon

o Sea Vegetables

o  Tuna

o Leafy Greens

o  Cod

o Sprouts

o  Flaxseeds

o Soybeans

o  Hemp seeds

o Wheat germ

o  Walnuts

Trans fat:
These are the bad guys.  They affect the body much like the saturated fats.  They increase LDL cholesterol levels and increase the risk of coronary heart disease.  Your body has a very difficult time processing these fats because they are chemically altered.  You see them on food labels as: Partially hydrogenated oil. For optimal health and to lose weight, try to avoid these at all cost.  If you can’t totally avoid them, minimize them.  Trans fat can be found in:

o  Crackers

o Popcorn

o  Cookies

o Candy bars

o  Fried foods

o Some tortillas

o  Chips

o Doughnuts

o  Cakes

o Muffins

o  Margarine

A key here is to read every label.  Anything that says partially hydrogenated oil on its list of ingredients should be avoided.