Fat is vital to our health; without it, we cannot survive. Among its numerous roles are protecting and cushioning organs and tissues, helping to maintain body temperature, supporting healthy skin, aiding in the absorption of the fat-soluble vitamins E, A, K, D and manufacturing good cholesterol (HDL). Our brains are made up of 60 percent fatty tissue, and our bodies also produce cholesterol; chemically, however, it is not identical to dietary cholesterol and is processed differently: Internally manufactured cholesterol is channeled into making hormones, vitamin D, cell health, etc. In contrast, dietary cholesterol ends up in the blood vessels.

Not all dietary fats are created equal: Saturated fats, which are solid at room temperature, come mostly from animal foods. Butter, lard, dairy, shortening, and in certain kinds of meat, all contain large amounts of saturated fat. When consumed on a frequent basis, they become major contributors to heart disease, stroke, obesity, and many types of cancer. In contrast, Unsaturated fats are needed for maintaining good health. Sources of these fats are seafood and plant oils (except coconut and palm oils). Omega 3 fats, abundant in seafood, flax seed, greens, and wheat germ, are particularly beneficial. Hydrogenated and trans fats, which originated as plant oils, but were chemically processed and altered, rendering them among the most harmful fats; margarine is a prime example. Troops, it’s time to launch an invasion of wholesome, low- fat foods into your kitchens and eliminate, or drastically reduce the bad ones!

The following are some low fat, good fat eating tips:

* Cooking at home, allows for greater fat consumption control.

* Eat less frequent and smaller portions of cheese, and meat.

* Choose low-fat or non-fat dairy products, and leaner cuts of meat.

*Use olive or canola oils in salads and cooking: olive oil is best!

* Avoid eating fried food.

* When cooking soup with meat, cook the meat in advance. After overnight refrigeration skim the fat before adding other ingredients and completing the cooking process. In meatless soups add 3 – 4 tablespoons olive oil to achieve creaminess.

* In many recipes low-fat yogurt can be substituted for cream, sour cream, butter or mayo.

A combination of yogurt with a little olive oil is also an excellent solution.

* Trim as much fat as possible from meat before cooking.

* When consuming chicken or turkey, do not eat the skin!

* Make your own salad dressings with olive oil, vinegar, and herbs.

* Include seafood, avocado, nuts, olive oil, flax seed oil, and green vegetables in your diet.

Try these easy-to-make, delicious dishes:

CHILLED AVOCADO SOUP (4 servings)

2 ripe avocados

Rind of ½ lemon, finely grated

1 – 2 tablespoons lemon juice

2 garlic cloves, finely grated

2 1/4 cups ice water

1 cup plain, low-fat yogurt

Salt and white pepper

3 tablespoons fresh, cilantro, chopped

Chill four soup bowls. Cut avocados in half lengthwise. Remove pit. Scoop the flesh and mash on a plate with a fork until smooth. Whisk together with all other ingredients except cilantro. Chill for 2 hours in airtight container. Before serving, garnish with chopped cilantro.

MEDITERRANEAN-STYLE FISH (2 servings)

1 tablespoon olive oil

1 large, ripe tomato, diced

8 pimento-stuffed olives, chopped

¼ cup water

2 cloves garlic, minced

¼ teaspoon black pepper

1 teaspoon lemon rind, finely grated

2 – 3 tablespoons lemon juice

3/4-pound catfish or tilapia fillets

Rinse fish, wash hands. In a covered skillet, cook oil, tomato, water, and olives for 5 minutes. Add garlic, pepper, lemon juice and rind. Move the mixture to the side. Place fish in skillet, and spread the tomato mixture on top of fish. Wash hands. Cover, and cook slowly for 15 minutes, or until fish is fork-tender at its thickest part.

GREEK SALAD

(3 servings)

4 large Romaine lettuce leaves, shredded

1 cup spinach, coarsely torn

1 large tomato, chopped

½ cucumber, halved lengthwise, sliced

1 green onion, thinly sliced

1/2 green bell pepper, seeded, chopped

2 tablespoons fresh mint leaves, chopped

4 tablespoons feta cheese

9 black olives

Dressing:

¼ cup extra virgin olive oil

Juice of one lemon

Salt and pepper

1 teaspoon oregano

In a large bowl make dressing. Add all other ingredients, except feta and olives. Place salad on plates, top with cheese and olives.

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Judy E. Buss is a syndicated eating-for-health columnist and blogger, speaker, and nutritional cooking instructor.