Rating Fats: From Best to Worst

Now that you understand why you need fats, here's how fats rank:

• fats from plants and seafood (e.g. soy, nuts, and vegetable oils) are the healthiest
• fats from food factories (i.e., hydrogenated oils) are the worst
• fats from animal sources fall somewhere in between - healthy in moderation, unhealthy in excess.

Listed from best to worst fats:

1. omega-3 fatty acids: decrease cholesterol; decrease total fats or triglycerides
2. monounsaturated fats: decrease total fats; decrease LDL (bad cholesterol); no effect on HDL (good cholesterol).
3. polyunsaturated fats: decrease total cholesterol; decrease LDL; decrease HDL.
4. saturated fats: increase total cholesterol; increase LDL
5. trans-fatty acids: increase total fats; increase cholesterol; increase LDL; may decrease HDL.

RATING FATS*
Green light. Fats in this category contain at least 80 percent unsaturated fats. Most contain some essential fatty acids, and all contribute to the health and well-being of the mind and body. (Note: The green light is not a license to overeat fat. Eating too much fat regardless of the type can cause obesity, which itself raises blood cholesterol levels.)

Yellow light. Fats in this category contain a balance of saturated and unsaturated fatty acids which, if eaten in moderation, contribute to the health and well-being of the body. Look for lowfat varieties. In addition, many of these foods are rich sources of other nutrients as well.

Red light. You could eliminate all the fats in this category and you would be healthier for it. Any nutrient that might be in any of these fats could be obtained from other fats with better nutritional credentials.