Yes, there's good fat

In the 1970s when I was a teen, everyone was obsessed with anorexia and, to a lesser extent, bulimia. It was a skinny time in the world, and too many girls were losing too much weight. Karen Carpenter died in her quest to shed every ounce of fat from an already lean body.Plenty of young and adult women (and some men and boys, too) are still overly concerned with cutting calories. But when you turn on the television or radio or open most newspapers and magazines, there is an almost obsessive focus on how we all have to lose more weight and eat as much pure food as we can.Certainly it’s important to be a healthy weight and to avoid overly fatty foods. But it’s important to remember that your body does still need to have some fat and that it also needs you to eat some fats. Some studies have shown that healthy fats such as olive oil can help your body process the nutrients and fiber found in some fresh vegetables. Other studies show that the brain and heart need to have fat to function properly.This doesn’t mean you need to go all Paula Deen on us. Just keep in mind that not all fat is the enemy.It’s been a while since this column reminded readers about different kinds of fats. The Mayo Clinic has a page on its website devoted to fat and where it’s at. On the pro side, “Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.”It is important, though, to avoid unhealthy fats such as the transfats that are believed to clog your arteries and contribute to diabetes. Also unhealthy are the saturated fats, which increase the unhealthy LDL cholesterol in your body. The site gives a quick and slightly icky tip for recognizing these unhealthy fats: If they turn solid at room temperature or when chilled, they are probably bad for you. You have to figure if they’re turning solid on the counter, they’re going to do the same in your arteries. Monounsaturated fats, on the other hand, are actually good for your heart and can reduce your risk of heart disease and diabetes. Also good are the polyunsaturated fats, which mostly come from plants (olives, for instance). They are also found in fish, especially fatty fish such as salmon, in the form of omega-3 fatty acids. The Mayo Clinic recommends that healthy fats make up 20 to 35 percent of your daily calorie intake. It lists specific choices, mainly oils, fish and nuts.It also includes avocados as an excellent source of monounsaturated fat. The site recommends you use avocado on sandwiches in place of cheese or spreads. Add it to salads. Eat avocados with a spoon. Soy beans also have a lot of omega-3 fatty acids. Add them to your diet in the form of edamame ( found at the Sharon Farm Market); they can be boiled quickly in salted water until they are just tender, and then eaten like bar snacks or tossed on salad or made into soup (see last week’s health column online, at www.tricornernews.com, for an edamame soup recipe).Many of the dark green leafy vegetables also have omega-3 fatty acids in them, including Brussels sprouts, kale, collard greens, cabbage and cauliflower (which isn’t really green or leafy but is counted as a green leafy).Of course you can steam these greens and eat them with just a little salt, pepper and lemon juice. You can add olive oil. Dark greens are also good with a dash of sesame oil and some black sesame seeds. Enjoy these healthy fats. But remember that your body (and you) are happiest and healthiest with a variety of foods — including some that have some fat.