Fats! The Skinny On Fat!

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Saturated, poly-unsaturated and mono-unsaturated. The difference is in molecular structure. All fat molecules are composed of carbon and hydrogen atoms. A saturated fatty acid has the maximum possible number of hydrogen atoms attached to every carbon atom-hence the term "saturated." An unsaturated fatty acid is missing one pair of hydrogen atoms in the middle of the molecule-a gap called an "unsaturated." A fatty acid with one gap is aid to be "monounsaturated." Fatty acids missing more than one pair of hydrogen atoms are called "poly-unsaturated."

Animal foods have more saturated fat, except for palm and coconut oil, plant foods have more unsaturated fats. Saturated fats, like butter, meat and dairy fats, shortening and lard, are solid at room temperature. They clog the arteries, and lead to heart disease.

Saturated fats tend to thicken the blood, causing blood pressure to rise increasing the work load of your heart. They also promote blood stickiness, exaggerate plaque build up on the arteries and reduce oxygen availability to your heart muscle.

Unsaturated fats, both mono and poly-unsaturated, like seafood, plant or nut oils, are liquid at room temperature. Although research supports unsaturated fats as helping to reduce cholesterol, just switching to unsaturated fats without increasing dietary fiber will not bring about health improvement. For the best benefits, eat moderate amounts of unsaturated fats along with a high fiber diet.

Mono-unsaturated fats, in seafood, avocados, nuts, olive oil, canola and peanut oil, are considered the healthiest fats. Mono-unsaturated oils are rich in fatty acids and important for normalizing prostaglandin levels. Tests show that eating moderate amounts of unrefined, mono-unsaturated oils also considerably lower allergic reactions.

Poly-unsaturated fats, in seafood, walnuts and vegetable oils, are healthier than saturated fats, but not as healthy as monounsaturated fats. Poly-unsaturated vegetable oils are good sources for "essential fatty acids" (linoleic, linolenic, and arachidonic) necessary for cell membrane function, balanced prostaglandin production and metabolic processes.

Good Poly-unsaturates include: sunflower, safflower, sesame oil, and flax oil. A good, low saturated fat alternative to margarine or shortening is a combination of equal amounts of warm butter and vegetable oil. techniques of healthy cooking-The Culinary Institute of America healthy healing eleventh edition Linda Page