Martina Column: Super Fats for Super Health

Rather than cutting all fat from your diet, focus on eating the healthy kinds.

By: Martina Navratilova | Source: AARP.org | 2009-06-30

Fats always seem to get a bad rap, but actually, many can boost your health. 

Study after study shows that by cutting back on animal protein and "saturated" fats (found in meat), eating more fruits and vegetables, and reaching for healthy "unsaturated" fats (found in plant-based foods like nuts and avocados), you can keep your ticker in top shape. 

Good fats benefit your brain, too. To maximize your memory, eat a balanced diet that includes omega-3 fats from fish, walnuts, and flaxseeds. These fats reduce inflammation in the brain, which may promote memory loss. Pumpkin seeds are another of the few plant foods to contain the brain-boosting omega-3 fatty acids. They're among my favorite snacks.

Other super fats include:

• Canola oil
• Flaxseed oil
• Macadamia nut oil
• Olive oil
• Peanut oil
• Sesame oil
• Walnut oil
• Salad dressings (low-fat)
• Nut butters
• Nuts and seeds, such as Brazil nuts, walnuts, almonds, pecans, sesame seeds, sunflower seeds, and pumpkin seeds

Choosing plant-based, unsaturated fats over saturated fats can also help you control your weight. Years ago, I lost a significant amount of weight after switching to a diet of pasta, grains, salads, fruits, and lean protein—and minimal animal fats, sugar, and processed foods. After that change, I felt like a new person.

Every type of fat is a concentrated source of calories, so you don't want to go overboard. A good rule of thumb is to enjoy 2 tablespoons of super fats each day. Here's an easy, fun way to measure the right amount:

• One tablespoon oil (whether olive, canola, flaxseed, peanut, sesame, or walnut oil) is a checker—as in the size of a checkerboard checker.
• Two tablespoons of low-fat salad dressing, or light or soy mayonnaise, are a ping-pong ball, or two checkers.
• Two tablespoons of nuts or seeds are a ping-pong ball, or two checkers.
• One tablespoon of a nut or seed butter is a checker.

There's always room for more advice. Here are some other tips for balancing the fat in your diet:

• Cut back on red meat. Too much red meat can be hard on your body. It can be difficult to digest, and the digestive system slows with age. So, it's better to curb your intake as you get older. It's also high in saturated fat, which can contribute to blocked arteries. And a diet overloaded with red meat has been implicated in colon cancer.
• Deal with desserts. Desserts should definitely be enjoyed in moderation, but they can be high in fat. To work around this, eat smaller portions, explore ways to lighten old favorites, or try a ripe mango (my favorite!). Fruit is a delicious alternative to fattening desserts.
• Be picky at restaurants. Restaurant food can be a hidden source of saturated fat. Ask not only what is in a dish, but find out how it is prepared. If fats, oils, gravies, or sauces are used, the dish might not be the smartest choice. Ask for dishes to be prepared in a healthy manner. Restaurants don't have to fry everything!
• Drink up with organic milk. Organic milk has been shown to be 71 percent higher in omega-3 fats than nonorganic milk. This research is important, particularly if you consider that many people don't eat enough fish to get all the benefits of omega-3 fats.
• Learn to love avocados. An avocado is technically considered a fruit. Sometimes called a "super food," it is an excellent source of nutrients, including anticancer antioxidants such as vitamin E and the carotenoids lutein, alpha-carotene, beta-carotene, and zeaxanthin. Because carotenoids are best absorbed into the bloodstream when combined with dietary fat, avocados provide the perfect vehicle for delivering these nutrients to your cells.
  
  The fact is, you can't live without fat. And by eating the right kinds, you'll do your body a world of good.