Good & Bad for Low-Fat Diets

With obesity steadily rising in the U.S., the federal government released the Dietary Guidelines for Americans, 2010. This detailed guide to healthy eating recommends a low-fat diet which is rich in fruits, vegetables, whole grains, and fat-free or low-fat dairy products. While diet trends come and go, the low-fat diet remains popular and has health benefits other than just weight loss. However, not all fats are equal, and it is important to know about the different fat groups and which are good and bad.

Triglycerides

• Food calories eaten, that are not immediately used by the body for energy, are converted to triglycerides and transported to fat cells to be stored. Hormones regulate the release of triglycerides as they are needed, depending upon the body's activity or inactivity. There are two types of triglycerides: saturated fatty acids, which are solid at room temperature, and unsaturated fats, which are liquid at room temperature. An excess of triglycerides can cause serious health conditions including coronary heart disease, heart attack and stroke. Bad saturated fats are found in animal products and processed foods, including full-fat dairy products and junk foods like cookies and chips. Good unsaturated fats are found in natural foods such as nuts, olives and avocados.

Cholesterol

• Cholesterol comes from two sources: food and the body. The liver and other cells are responsible for making approximately 75 percent of the cholesterol in blood. The other 25 percent comes from animal food products. There is good high-density lipoprotein cholesterol (HDL) and bad low-density lipoprotein cholesterol (LDL). LDL is produced by the body. When an excess circulates in the blood, it can line and clog arteries, increasing the risk of heart attack and stroke. Genetics, as well as eating saturated fat, trans fats and dietary cholesterol also increases the amount in the body. Reducing trans fats, a nutritious, well-balanced diet, smoking cessation and increased exercise are the best ways to increase the body's HDL levels.

Low-fat Dairy

• Dairy products are an important source of calcium, protein, vitamin D and other nutrients, and should not be completely left out of a low-fat diet. When choosing dairy items, select low- or no-fat products alternatives, instead of full-fat products. There are plenty of low-fat milk, cheese, spread and yogurt lines to choose from at most grocery stores.

Omega-3s

• Omega-3 fatty acids are considered essential fatty acids. Researchers at the University of Maryland Medical Center and other institutions around the world found they are important for reducing inflammation and lowering the risk of chronic diseases including cancer, heart disease and arthritis. Omega-3 fatty acids are highly concentrated in the brain and are important for cognitive function. Omega-3 fatty acids cannot be made by the body and must be ingested. They can be found in rich abundance in some fish, such as salmon, mackerel and tuna and in nut oils.