by Aneri Shethji

While growing up, my favorite snack was chips and a bowl of guacamole. Guacamole is made from avocados, and it’s widely recognized as a healthy food. What most people may not know is that avocados are packed with fat. But, if avocados have fat, how are they healthy?

Fat is a simpler way of describing fatty acids, which are a type of lipid. In the body, fats are used for cell membranes, nerve tissue, and hormones. And of course, they make for a nice source of fuel. Fats that aren’t burned off from exercising or used in body processes are stored in the body. There are four different kinds of dietary fats, but only two of them are unhealthy. Healthy fats are used to maintain levels of cholesterol, another lipid that is present in our blood. The four types of fats are:

Monounsaturated fats are a type of healthy fat. The body can make this fatty acid, but it can also be acquired from a healthy diet. It is believed that monounsaturated fats maintain high levels of “good” cholesterol, while reducing the amount of “bad” cholesterol. Foods with monounsaturated fats include avocados, almonds, and peanuts.

Polyunsaturated fats are the second type of healthy fat. Their primary objective is to lower the levels of “bad” cholesterol. The difference between polyunsaturated fats and monounsaturated fats is in their chemical structures. Additionally, the body cannot make some polyunsaturated fats, so they need to be acquired by food. Foods with polyunsaturated fats include fish, corn, sunflower, and certain nuts.

Saturated fats are one of the two unhealthy fats, and they’re found in many foods. While the health impact of saturated fats is not as drastic as trans fats, it has been shown that they increase levels of “bad” cholesterol. USDA Dietary Guidelines still suggest reducing saturated fats in a daily diet. Foods with saturated fats include dairy products, processed meats, and coconut oil.

Trans fats are recognized as the unhealthiest fat you can intake. They’re formed when liquid oils solidify into solid fats. An excess of trans fats has directly linked to an increased risk of heart disease by raising the “bad” cholesterol level. Foods with trans fats include fried foods (French fries, fried chicken, etc.), solid margarine, baked goods, and even microwave popcorn!

To maintain a healthy diet, it’s recommended that you cut down on excess fats and substitute unsaturated fats for saturated ones. That’s not to say that you can never eat cookies and French fries again! The key to staying healthy while still eating tasty meals is to reduce the negative fats, not eliminate them.

I still love eating chips and guacamole, and I enjoy the positive impact it has on my health. The mistaken idea that all fats are unhealthy won’t be preventing me from eating my favorite foods!

Source:
“Fats Explained” British Heart Foundation

“Fats: The Facts” NHS Choices, NHS, 14 Apr. 2020

Scientific Peer Review by Alysia Mandato

Aneri Shethji:

Aneri Shethji is a 10th grader at North Allegheny Intermediate High School. She is very passionate about science and writing and enjoys getting involved with the community. In her free time, Aneri spends time with friends and family and loves getting outside. She can’t wait to learn more about all that science has to offer, and help others learn it too!