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Mixing Fats
A Marriage of High- and Low-fat Foods Is a Good Thing
By Teri Brown
Fat aids in the absorption of certain vitamins – A, D, E and K as well as carotenoids (beneficial chemicals that reduce our risk of acquiring cancer). Fatty acids also help to provide structure to cell membranes.
All foods that contain fat consist of a variety of saturated, monounsaturated and polyunsaturated fatty acids. Most foods contain a greater amount of one type of fatty acid, but they also contain the other two types. "For example, olive oil is a rich source of monounsaturated fatty acids, but it also contains smaller amounts of polyunsaturated and saturated fatty acids," Moore says. "Animal products, such as meat and cheese, contain larger amounts of saturated fatty acids and smaller amounts of monounsaturated fatty acids and polyunsaturated fatty acids."
Moore believes that while it is important for individuals to limit the amount of fat they eat, no matter what the fatty acid profile, to about 30 to 35 percent of total calories. A number of clinical trials and studies have shown a relationship between the amounts of the fatty acids consumed and the impact on heart and vascular disease.
"People who eat foods rich in monounsaturated fatty acids have lower levels of low density lipoprotein (LDL) 'bad' cholesterol and higher levels of high density lipoprotein (HDL) 'good' cholesterol – and a lower incidence of heart and vascular disease," Moore says. "For this reason, when individuals eat foods rich in monounsaturated fatty acids, such as olives and olive oil, nuts and seeds, avocado, peanut products and canola oil, they can eat a little more fat as a percent of total calories compared to those who eat foods higher in satuated fats, such as meat and dairy products, without compromising their health."
