Not a problem

I know this is SUPER confusing for most people, as there are so many buzz words out there, different fats and cholesterols, yadda yadda - yikes!

OK, so here we go:

There are four main types of fats:

1. Monounsatured
2. Polyunsaturated
3. Saturated
4. Trans Fats

One thing to note is that fats are named solely on the basis of their chemical structure. There is nothing more to it than that. I will try not to make this a lesson in organic chemistry but rather one of nutrition.

Monounsatured: these fats take on a liquid form at room temperature. They are derived from plant sources are are often called "good" fats. Many studies show lowered risks of certain cancers, particularly breast cancers, in those who consume high amounts on monounsatured fats. Olive oil has the highest amont of monounsaturates. They are thought to have other benefits such as: lowering LDL cholesterol (bad) and raising HDL cholesterol (good). They are also thought to lower triglyceride levels (triglyderides are the form fat takes on when stored on the body).

Polyunsaturated Fats: again, these take on a liquid form, even at some colder temperatures. Your omega-6 and omega-3 fatty acids fall into this category. Polyunsaturates are found primarily in vegetable and fish oils. The thing about polyunsaturates is that many of the sources we get it from (corn, soy and safflower oils) are structurally modified a lot during processing, thus losing many of their beneficial properties. Polyunsaturates are thought to protect against heart disease. Best sources include: cold water fish (i.e.: salmon) and nuts and seeds.

Saturated Fats: these fats typically take on a solid form at room temperature - think butter. These fats come primarily from animals and are also found in palm, coconut and palm kernel oils. Saturated fat can also be found in hydrogenated plant oils, such as ice cream, margarine, shortening, etc. Much like all studies, there seems to be inconclusive evidence surrounding the hows and whats of the negative effects of saturated fats. It appears that a diet high in saturated fat leads to increased obesity, risk of cardiovascular disease and increased cholesterol levels. Every individual reacts differently to fat in the diet. A physical with your GP will provide the best estimate of how much saturated fat you should be consuming.

Trans Fats: This is where science comes in and plays God. Because of the dangers often associated with saturated fats, food scientists decided to start taking unsaturated fats and making them solid at room temperature. The result? Trans Fats!! We solved one problem and created another... In fact, trans fats are the WORST kind of fat you can consume. Oh modern science, how we love you. Trans fats are found in hydrogenated margarines, donuts, many fried foods and most fast foods. Why are they so bad? They contain high levels of free radicals and have been associated with increases in arthritis, cancer and cardiovascular disease. Furthermore and very scarey is that the New England Journal of Medicine recently reported that there is a 93% increase in likelihood if cardiovascular disease with the consumption of trans fats. Holy yikes!

Cholesterol: many people think that cholesterol is a fat because it is so often associated with fat. Cholesterol is a steroid that assists in maintaining the structure of cell membranes. It comes in 2 forms, LDL and HDL. Elevated levels of LDL have been directly associated with increased risk of cardiovascular disease. Cholesterol is produced naturally in the liver, hence there is no recommended allowance for cholesterol. High LDL cholesterol has no symptoms and should be checked by your physician. High HDL cholesterol is associated with good heart health. A read of the monounsatured fats description can show ways to lower LDL and raise HDL.