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The Skinny on Fat!
Tara Loseth, R.Ph. January 2015!
Fats are nutrients that give you energy, and help you to absorb fat-soluble
vitamins (A,D,E and K). But not all fats are equal.
This article describes the differences between the fats.!
Saturated fat!
• Saturated fat, or “solid fat”, is found mostly in animal foods such as milk, cheese and meat. It is also
found in tropical oils such as coconut oil, palm oil and cocoa butter. Foods made with butter,
margarine, or shortening have a lot of saturated fat. Saturated fat can raise your cholesterol.!
• Trans fat is created by hydrogenating fats, which makes them more saturated and thus more solid at
room temperature. Trans fat can raise your cholesterol as well. It is commonly found in processed
foods, snack foods, cookies, some margarines, and in foods made with shortening and partially
hydrogenated oils.!
Unsaturated fat!
• Unsaturated fat is liquid at room temperature, and is mostly in oils from plants. Currently it is
considered healthier than saturated fat; it may improve your cholesterol to avoid saturated fat and
eat unsaturated fat instead. Omega fatty acids are among the many types of unsaturated fats.!
Essential fats!
• Essential fatty acids are those that our body needs but cannot make on its own. This means we
need to get them from our diet. Two groups of essential fats are omega-3 and omega-6 fats.!
Omega-3 fats!
• Omega-3 fats, also known as omega-3 fatty acids, are a specific type of unsaturated fat. Omega-3
fats are found in many foods; some of the best sources are fish, flax and nuts.!
• Omega-3 fats are good for your heart and brain, and are especially important for the brain and eye
development of babies and children. The three main types of omega-3 are EPA, DHA, and alphalinolenic acid.!
• To learn more about Omega-3 supplements, speak with your local pharmacist or read our article on
Omega-3 fish oil.!
To learn more about dietary fat, visit HealthLink BC or check out Canada’s Food Guide.!
To learn more about Omega-3 supplements, speak with your local pharmacist or read our article on
Omega-3 fish oil.!
References
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1. Natural Medicines Comprehensive Database, Professional Version; Fish Oil. Last reviewed on 09/04/2013.!
2. http://www.healthlinkbc.ca/healthfiles/hfile68f.stm!
3. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
Pharmasave !
Tsawwassen & Ladner
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The Skinny on Fat!
Tara Loseth, RPh!
2015-01-14