A healthy diet should include some fats. Fat provides the most concentrated source of calories, gives us energy, and helps our bodies absorb essential vitamins. The key is the kind of fat you consume.

Fats are either saturated, monounsaturated, or polyunsaturated. Most people who eat a high-fat diet eat a high level of saturated fat, which can raise your LDL or “bad" cholesterol and increase your risk of heart disease. Red meats, baked goods and full-fat dairy products are the most common sources of saturated fat.

Monounsaturated and polyunsaturated fats, on the other hand, reduce cholesterol levels, helping to curb the risk of heart disease. These “good fats” are found in foods like olives, avocados, and most nuts (monounsaturated) as well as soybean oil, safflower oil, macadamia nut oil, olive oil, flax oil, and corn oil. Certain types of fish are also packed full of good fats(polyunsaturated).

Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of unsaturated fat known as trans fatty acids or trans fats. Trans fats cause oils to harden and, like saturated fats, increase the risk of heart disease. Trans fats can be found in most packaged foods, especially cookies, crackers, chips, and fast foods. Unfortunately, those aren’t the only danger foods. Consumer Reports found appreciable amounts of trans fat in certain cereals and frozen breakfast foods, even in some foods that are otherwise labeled “healthy." According to a study presented at a recent American Heart Association meeting, the government’s plan to change food labels to warn consumers of the amount of trans fatty acids in processed foods could reduce deaths from heart attack.

Today, any food with more than 0.5 grams of trans fats is required by the FDA to include a label indicating the amount of trans fat per serving it contains. But foods with less than 0.5 grams don’t have to be labeled as containing trans fats. While half a gram might sound negligible, keep in mind that even the tiniest amounts of trans fats can add up quickly when you’re snacking on cookies, chips or other packaged munchies.

Train hard and smart...........Eat Healthy!