Are Fats The Enemy?

How to bring the difference in fats into focus

Being raised in rural Georgia, actor William Mark McCullough can bring that unique kind of grit from his childhood to his tough-guy roles. What he can’t do, as an actor who needs to be in good physical condition, is eat like he did growing up. Too many fried foods, red meat and added salt can lead to chronic health conditions.

This fact was brought home for McCullough when his mother was diagnosed with fatty liver disease. But having lived with a certain diet for so long, McCullough’s mom didn’t really know how to start making changes. And she wasn’t alone—most of her family and friends grew up with the same kind of diet.

Bringing education about healthy diets—including beneficial fats—is what drives clinical dietitian Sean Alva, RD, LD, at St. Joseph’s/Candler.

“Unfortunately, there is no specific medication for fatty liver disease,” Alva says. “The only way to manage or prevent it is through diet and lifestyle changes.”

At the root of the issue lies saturated fat. Beef and pork—especially the processed meats like sausage and bacon—are high in saturated fat, which means that their chemical makeup can raise your cholesterol levels and increase your risk for chronic conditions such as heart disease and type 2 diabetes.

“Saturated fat is the one we really need to look out for,” Alva says. “Fatty pieces of meat such as beef, lamb and bacon, and some dairy products, such as whole milk, butter and cheese.”

Alva knows that cutting these foods out completely is unrealistic, so he encourages patients to make small, steady changes. For instance, if you love deli meats, have them, but try to keep it to once a week.

“Then incorporate more unsaturated fat, which is found in foods like avocados, peanut butter and most nuts,” Alva says. “It’s good-tasting food that will give you the healthy fat that your body needs to function properly.”

Fat is actually essential for your health, providing energy and helping to absorb vitamins and minerals.

“We don’t want to demonize fat,” Alva says. “Fatty fish, for example, have a certain kind of fat called omega-3 fatty acids that are good for your heart. Tuna, salmon and trout are some examples of where fat can be beneficial.”

Staying active and managing your weight are additional ways to manage conditions like fatty liver disease.

“Studies have shown that weight loss of even five percent can improve fatty liver disease,” Alva says.

If you still feel unsure of where to get healthy fats as opposed to saturated fats, talk with your doctor and perhaps get a referral for a registered dietitian.

“There’s a lot of information out there, but we don’t expect patients to have this all memorized,” Alva says. “Just having the understanding that fats aren’t the enemy, but that there are different kinds of fat that our bodies need, will help you shift your mindset and that can lead to a healthier you.”