Are you confused about the different types of fat? Join the club! Many of my clients have pondered this subject and asked me for advice, so I thought it would be a good idea to clear up the confusion. Here are 10 lessons in selecting the right types and amounts of dietary fat for optimum health:

1. Include Some Fat in Your Diet. Consuming too much fat is not good for you. Experts recommend limiting your fat intake to less than 30 percent of total calories. However, don’t be afraid to eat fat; it is essential to your health. IT provides concentrated energy, helps transport critical nutrients, defends the body against heat loss, protects tissues and organs, helps produce hormones and may effect the very structure and function of your cells.

2. Notice Which Types of Fat You Consume. The type of fat you eat can have very important health consequences. Fats are classified as either saturated or unsaturated. The degree of saturation determines whether the fat is solid or liquid. (The more saturated a fat is, the more solid its form is.) Saturated fats are derived chiefly from animal sources and are generally solid. Unsaturated fats are derived from plants and are generally liquid at room temperature. Unsaturated fats are further classified as monounsaturated or polyunsaturated. Some polyunsaturated fats are called essential because the human body – being unable to produce them – needs to obtain them from food. Unsaturated fats can be hydrogenated, or heated, to form margarine; they are called trans fat.

3. Eat As Little Saturated Fat As Possible. Saturated fats are present in red meat, lard, whole-milk dairy products (such as butter) and hydrogenated vegetable oils. Saturated fats increase your risk of heart disease and some cancers.

4. Choose Olive and Canola Oils Over Other Oils. These monounsaturated oils can improve your cholesterol level and lower your risk of heart disease. Olive oil is particularly beneficial, because it reduces “bad” LDL cholesterol while maintaining “good” HDL cholesterol. Almond, cashew, hazelnut, macadamia, pecan and peanut oils are also healthful choices.

5. Limit Consumption of Corn, Cottonseed, Safflower, Sunflower, Soybean and Sesame Oils. These polyunsaturated fats and omega-6 essential fatty acids can have unpredictable effects on your health. Their structure makes them unlikely to oxidize, which can damage DNA, increase risk for some cancers, narrow the arteries and cause other health problems.

6. Eat More Salmon, Mackerel, Herring, Halibut, Tuna, Sardines, Flaxweed, Walnuts, and Dark Green, Leafy Vegetables. These foods provide omega-3 essential fatty acids, which can inhibit blood clots, lower risk of heart disease, increase immune function, promote eye and brain development and provide anti-inflammatory benefits. Try to eat fish one to three times a week or a handful of walnuts daily.

7. Avoid Trans Fats As Much As Possible. Trans fats may be even more harmful than saturated fats. Trans fats may increase the risk of heart disease and breast cancer and alter cell membranes and metabolism. Carefully check food labels. Watch for trans fats (“hydrogenated oils”) in margarine, shortening, fried foods, breads, crackers, cereals, baked goods, snack foods, spreads and processed or prepared foods. Remember that the farther down the list of ingredients an item appears, the less of it there is.

8. Opt for Trans-Free Alternatives. Trans-free spreads are now available. If you can’t find one, your next best choice is a soft tub margarine whose label lists water or liquid oil as the first ingredient, with hydrogenated oil as far down on the list as possible. Also consider using a canola oil-based mayonnaise and sprinkling freshly ground flaxseed on cereals, salads, yogurt or other foods.

9. Choose Cold-Pressed, Extra Virgin Olive Oil. This type of oil has optimum nutrient value and a distinctive, nutty flavor.

10. Buy Oils in Dark Bottles or Steel Containers and Store These in the Refrigerator. Oils best retain their freshness if exposure to oxygen and light is minimized. Oils should sit no longer than three months at room temperature.

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