Lipids

Fats insulate against the cold, cushion organs, slow digestion, carry fat-soluble vitamins A, D, E, K, and make foods taste good. However, not all fats are created equal. Trans Fat, known and the silent killer because of its ability to not only cause damage to the arteries, but to also raise cholesterol levels, are created when oils are “partially hydrogenated”. Now all food labels must state whether a food product contains trans fat as well as saturated fat.10

Saturated fats come mainly from animal foods, such as meat, poultry, butter, and whole milk. They increase the risk of cardiovascular disease, cancer, and obesity. Monounsaturated and polyunsaturated fats are heart healthy fats. There are also two Essential Fatty Acids (EFAs) our bodies are unable to make so we must get them from foods in our diet. They are commonly referred to as Omega-3 and Omega-6. Good sources include salmon, tuna, flaxseed, walnuts, canola and olive oil, olives, and avocado.10

No more than 30% of calories/day should come from fat.6