• Saturated fats: Animal products, including meat, dairy products and eggs; coconut oil, palm oil and palm kernel oil. Saturated fats raise LDL, or bad, cholesterol.
• Trans fats: Any kind of hydrogenated or partially hydrogenated oils. Usually found in fast-food french fries and buns, stick margarine, vegetable shortening, and a veritable infinity of packaged foods. Read labels carefully. Trans fats dramatically raise LDL, or bad cholesterol while also lowering HDL, or good cholesterol.

So now you may be thinking, "I'm not a vegetarian! My diet is rife with saturated fats!" But don't panic-if you absolutely can't live without some animal products in your diet, there are tasty and healthy ways to get around it.

First, you should reduce the amount of animal products in your overall diet. Think about it: Hunter-gatherers don't eat meat at every single meal, every single day. That's because gathering berries is infinitely easier than hunting an animal. Just because humans domesticated animals for farming to create a plentitude for themselves doesn't mean we should eat meat at every meal.

Second, find meat and dairy products from grass-fed animals, preferably from small family farmers in your locale. You can also find products from grass-fed animals at your local health food store. These products contain more good fats, particularly omega 3's, than bad fats. They also contain conjugated lineolic acid. And they're high in beta carotene and vitamins A and E. These nutrients are very low in regular meat and dairy products. That's because the animals are fed corn since it's a cheaper farming practice. Another cheap farming practice is feeding the animals truckloads of stale or ruined junk food such as snack cakes from bakery outlet stores. Purchasing local-grass fed products also supports your local economy and humane farming practices. If you can't find products from grass-fed animals, look for organic products at your local health food store and your regular grocery store. Whether the products are grass-fed or organic, you will notice a huge difference in the flavor! The flavor alone is worth the modest extra cost.

The Good Guys: Monounsaturated and Polyunsaturated Fats

The good guys are monounsaturated and polyunsaturated fats. Monounsaturated fats lower LDL, or bad cholesterol; and they increase HDL, or good cholesterol.

Polyunsaturated fats also lower LDL cholesterol. Those healthy omega 3 fatty acids that are so popular are polyunsaturated fats.

Here are the good guys in a nutshell:

• Monounsaturated: nut, canola and olive oils; avocados. Monounsaturated fats raise HDL, or good cholesterol and lower LDL, or bad cholesterol.
• Polyunsaturated: Omega 3 fatty acids. Salmon, fish oil; corn, soy, safflower and sunflower oils. Polyunsaturated fats lower LDL, or bad cholesterol.

Here are some tasty ways to enjoy more good fats: Make guacamole. Dip your multi-grain bread in olive oil. Eat wild Alaska salmon occasionally; but avoid farm-raised salmon. You can even take a fish oil supplement.

And here's a little trick to remember the difference between HDL and LDL cholesterol. HDL is good, so you want those levels to be higher, as in the letter H. LDL cholesterol is bad, so you want those levels to be lower, as in the letter L.

Fats-good fats, that is-are a very important part of your diet. They facilitate nutrient absorption and nerve transmission, plus they help maintain cell integrity. So break out the olive oil and avocados!

Yours in good health,

Sheila McCormick
Editor, IVL Health Watch

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