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The good, the bad, the ugly

What fats to hire or fire from your diet

GO NUTS Almonds are rich in mono-unsaturated fats

More people are learning that some fats can be good for their health.

To help you identify the fats to hire or fire from your diet, here are some fat facts. Omega-3 fats: Though actually in the polyunsaturated category, they are generally considered to be in a class by themselves. They work at reducin g heart disease, cancer, swollen joints, even may help eczema and depression. They are found on land and sea in fish, shellfish, flaxseed, walnuts and soybean oil. Prime performance: Lowers bad cholesterol, raises good cholesterol.

Mono-unsaturated fats: In the long run, it lowers bad fats and raises good fats in the blood. It also helps manage blood sugar levels. Monos hold prominent positions in olives, olive oil, peanut oil, cashews, almonds, peanuts and avoca dos. They are increasingly being consumed worldwide to improve public health. Prime performance: Lowers bad cholesterol, raises good cholesterol.

Polyunsaturated fats: Although still recognised as a leader in their field for lowering cholesterol levels, they have been demoted several years ago to a less prominent position behind omega-3 fats and monos. Though polys provide healt hy fatty acids, it is best when they are added to the diet in a subordinate position to omega-3s and monos. They are found mainly in walnuts, flaxseed, whole grains and vegetable oils, including safflower, soybean and corn oils. Prime performance: Lowers bad cholesterol, raises good cholesterol.

Saturated fats: They are known to clog arteries and are suspected of affecting heart health. They are chiefly found in animal foods — fatty beef, pork, lamb, butter, cream, ice cream and other full-fat dairy products. They are he avy on the stomach but adds flavour to foods. Used in the tropics — coconut and palm oils. It is acceptable in small doses. Prime performance: Raises bad cholesterol.

Trans fats: They are known to raise artery-clogging bad cholesterol in the blood. They are used in many packaged foods such as crackers, cakes, cookies, pastries, cereals, soups and salad dressings. Often goes by the name “partia lly hydrogenated vegetable oil.” Prime performance: Raises bad cholesterol. (NYT)

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