The Facts On Fats
Contrary to popular belief, we need certain fats in our diet as fat performs a number of vital functions in the body. What we don’t need is too much fat - in particular, too much of the wrong types of fats - as this can contribute to excess weight and poor heart health, as well as other related diseases.
There are 4 main groups of fats found in foods. It is important to remember that no food is completely one type of fat. However it is common practice to class a food according to the predominant fat it contains.
Fats and Heart Health:
Saturated fats:
- are mainly found in animal-based foods such as dairy products, meats, and many processed foods such as pastries, commercial biscuits and takeaway foods. Palm and coconut oil are also sources of saturated fat.
- increase the level of ‘total’ and ‘bad’ (LDL) cholesterol in the blood.
Trans fats:
- are formed as part of a process known as partial hydrogenation. Hydrogenation is used to prepare oil for use in a variety of processed foods such as biscuits, cakes and fried takeaway foods. Small amounts of trans fats are also found naturally in meat and dairy products.
- increase the level of ‘bad’ (LDL) cholesterol in the blood.
- decrease the level of ‘good’ (HDL) cholesterol in the blood.
Monounsaturated fats:
- are found in olives and olive oil, peanuts and other nuts, avocados, macadamia nut oil and canola oil.
- decrease the level of both ‘total’ and ‘bad’ (LDL) cholesterol.
- increase the level of ‘good’ (HDL) cholesterol in the blood.
Polyunsaturated fats:
- are found mainly in plant based oils including sunflower, safflower and soybean oil and most margarines. Nuts and seeds are also good sources of polyunsaturated fats.
- lower the level of both ‘total’ and ‘bad’ (LDL) cholesterol in the blood.
- maintain the level of ‘good’ (HDL) cholesterol.
Omega fats:
- are essential polyunsaturated fats, of which there are two main types: omega-6 and omega-3. In the past, omega-3’s have been seen as having a more limited distribution in the foods we eat so omega-6 fats were the more commonly consumed polyunsaturated fat by many people. Therefore, health authorities are encouraging us to include omega-3’s (found in canola oil, walnuts, linseeds, soybeans, soy beverages, oily fish, dark green vegetables) in our diets.
- omega-3 fats may help to reduce blood triglyceride (blood fat) levels, reduce high blood pressure, prevent the formation of blood clots, prevent irregular heart rhythm and assist with rheumatoid arthritis and inflammatory bowel disease.