Are You Drowning in Corn Oil?

Find out why too much of this kind of unsaturated fat can put you at risk.

Have you pushed aside the butter dish and switched to the tubs of trans-fat-free margarine? Have you kicked lard to the curb, choosing now to brown, saute, and bake with corn or vegetable oil? Many of us are resting easy in the knowledge that as long as we eat mostly the good kinds of fat -- meaning unsaturated fats -- our hearts are probably in the clear, right?

Not so. Merely switching to unsaturated fats is not the only key to healthful fat consumption. The latest research shows that if you're not paying attention to the kinds of unsaturated fats you choose or to how much you get of certain kinds of unsaturated fats in comparison to others, you may be leaving the door wide open to health hazards on par with killers like heart disease.

The Old Facts on Fats

Some things haven't changed. As with other foods, if you are eating too much fat, regardless of the kind, and are not expending a similar number of calories, you're risking weight problems and all of the related health complications.

But there are many good things fat can do for you. Dietary fat is a necessary part of maintaining energy levels, and it provides the body with essential fatty acids that it cannot produce on its own. Dietary fats aid in nutrient absorption, make foods more palatable, and help you feel sated. They also assist the body in the production of substances that are essential for immune function, tissue repair, and prostaglandin production.

Fat is still part of a healthful diet, so it's important to know what kind of fat you are eating and to stick with mostly unsaturated fats.

Quick refresher: Do you know where to find unsaturated fats? Answer this question to find out.

Q: You are having a bagel for breakfast. Which kind of spread contains mostly unsaturated fats?

peanut butter

butter

cream cheese

none of the above

Q: You are whipping up an omelet for your family with toast on the side. You're using eggs from flaxseed-fed chickens, trans fat-free margarine in the frying pan, and peanut butter on the toast. Which of those foods is richest in a type of unsaturated fat known as omega-6 polyunsaturated fatty acids?

the margarine

the peanut butter

the eggs in the omelet

Best bests for omega-3s

Q: You're looking to add a dose of healthy omega-3 fats to your diet today. What should you do?

dress your salad with a dressing made with olive oil

snack on a serving of popcorn popped in safflower oil

have a serving of wild salmon at lunch or dinner