by Barbara George, RD

Talk about fats is buzzing around all of us. We’re taking fish oil to calm inflammation and reduce heart disease. We’re reading labels until the store closes trying to decipher which cracker has better ingredients. You are told to stay away from fast foods, breaded foods and meats. Does it all get a little overwhelming? Here are some simple dos and don’ts adapted from the World’s Healthiest Foods, The American Institute for Cancer Research and the American Heart Association.

Do limit your fat intake. All fat, you ask? Well, yes and no. Reduce your intake of saturated fats and trans fats as much as possible. We really don’t need these fats, our body can make its own saturated fats and nobody needs trans fats that clog the arteries and gum up the liver.
Do increase your daily intake of the good fats like olive and canola oil, olives, avocados, nuts, seeds, and even some of the high- oleic safflower and sunflower oils. But, do avoid the good fats added to processed foods. There is just no way to control the quality or quantity of fats that are sprayed on to crackers during the baking process, added to muffins, or used to drench meat before breading.

Do buy a good quality fish oil supplement. Not sure where to go? Contact Heartspring Wellness Centers, one of your local wellness centers or co-ops for information. Fish oils are delicate and need special care in processing, shipping and storing. Don’t necessarily look for the least expensive option as it may do more harm than good. If it seems a little fishy, it may not be good anymore.

Do cook with the right fats. Use the more delicate fats for salads and dips. According to WHFoods.org the best oils to use for high heat cooking include those with higher smoke points such as high-oleic safflower oil, high-oleic sunflower oil, avocado oil or refined coconut oil. Also, you may want to consider trying ghee, a traditional Indian clarified butter.

Extra virgin olive oil is great for salad dressing and should be used only for lower temp cooking (250 degrees) according to the experts. Look for advice on fat-free sauté methods in a later e-mail.

Remember, you need fat for strong flexible cells. Good fats make sure good cells are made every day. Try to eat a healthy source of fat at every meal. Examples include: one teaspoon olive oil, 10 almonds, one tablespoon seeds, one-quarter avocado or five olives.

Some doctors now believe an overweight population may be due to excessive carbohydrates in our diet, not fat. It might be time to rethink your diet.