This month’s topic: Bring on the Good Fat

You may be surprised to hear the words "good" and "fat" uttered together, but experts say the key to finding a truly healthful diet seems to be centered not so much on the total amount of fat you eat, but on the type of fat. In this edition of "Doctor on Call," I’ll explain how to distinguish between "good" and "bad" fats to help you enjoy a more balanced diet.

The cholesterol component

The main reason fat is considered bad is that it leads to cholesterol build-up. Cholesterol isn’t all bad. In fact, it is essential to the formation of cell membranes and vitamin D. However, too much leads to deposits, clogging arteries and impeding blood flow, a process called atherosclerosis.

Today, doctors look at both your levels of "bad" LDL cholesterol, which creates the harmful deposits, and your "good" HDL cholesterol, which helps eliminate excess cholesterol from the system. For most people, a diet centered around fats and oils that lower LDL cholesterol and raise HDL levels helps improve health.

So which fats do I choose?

Good fat is most often defined as one that helps fight heart disease. The clear losers are saturated and trans fats, which are so detrimental to your health that several U.S. cities are now considering a ban. Among the sources for these bad fats: margarine, various proteins like meat and eggs, and processed foods.

Unsaturated fats, specifically monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs), are now considered "good" because they lower bad cholesterol and raise the good stuff. One of the most beneficial PUFAs now being touted are omega-3s, which are found in salmon, tofu, walnuts, and almonds. Omega-3s have been found to fight heart disease. Recent evidence indicates that they may even help combat Alzheimer’s and other neurological disorders like Parkinson’s.

Getting more good eats