A small amount of fat is good for you. Dietary fat, also known as fatty acids, can be found in foods from both plants and animals. Fat is as essential to our diet as protein and carbohydrates are in fueling our body with energy. The right amount of fat helps our bodies to: stay warm, have energy, make hormones that help our bodies work the way they should, have essential fatty acids like Omega-3 and Omega-6 – the body can’t make these; absorb vitamins A, D and E – the body can’t absorb these vitamins without the help of fat.
When we eat more fat than our bodies need, the excess from our food is turned into body fat. The excess calories from eating too much fat of any type can lead to weight gain. We need some body fat to function properly and be physically active. But having too much body fat, especially around your waist, can increase your risk of developing heart and circulatory diseases. It can also make you feel more tired, give you joint pain and make you snore while you sleep. Having a healthy weight can give you more energy, keep your heart healthy, and help you sleep better.
There are four main types of fat in our diets. They are: monounsaturated fats, polyunsaturated fats, saturated fats, trans fats. Monounsaturated fat and polyunsaturated fat are ‘healthy’ fats. They can help to maintain healthy cholesterol levels. Cholesterol is a fatty substance in our blood. Foods that primarily contain these healthier fats tend to be liquid when they’re at room temperature. An example is vegetable oil.
Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature. Saturated fats being solid at room temperature are sometimes called solid fats. Saturated fat may increase health risks if a person consumes too much over a long period. A high intake of saturated fat may eventually raise levels of low-density lipoprotein (LDL) cholesterol in the body, it is so called “bad cholesterol”. This cholesterol increases the risk of cardiovascular disease and stroke. Some sources of saturated fat include: animal meats and meat products, lard, poultry skin, dairy products, except those that are fat-free, processed foods, including baked goods, snack foods, and french fries, some vegetable tropical oils, including coconut oil, palm oil, and cocoa butter.
Traditionally, doctors have linked higher saturated fat intake with increased heart disease risks. This idea has been called into question more recently. Researchers now think saturated fat may not be as bad as once thought — but it still isn’t the best choice for fats.
Short for “trans fatty acids,” trans fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. You might find trans fat in: fried foods (French fries, doughnuts, deep-fried fast foods), margarine (stick and tub), vegetable shortening, baked goods (cookies, cakes, pastries), processed snack foods (crackers, microwave popcorn).
Like saturated fat, trans fat can raise LDL cholesterol, also known as “bad cholesterol”. Trans fat can also suppress HDL cholesterol levels, or “good cholesterol”. Doctors have also linked trans fats to an increased risk of inflammation in the body. This inflammation can cause harmful health effects that may include heart disease, diabetes, and stroke.
Trans fat should be avoided while saturated fats should be eaten very sparingly.
Unsaturated fats are liquid at room temperature, and they mostly derive from plant oils. Healthcare professionals consider these to be “good” fats. Monounsaturated fats may lower LDL, or “bad cholesterol” levels, and maintain healthful levels of “good” high-density lipoprotein (HDL) cholesterol.This type of helpful fat is present in a variety of foods and oils. Eating foods that contain monounsaturated fat can decrease your risk for cardiovascular disease. These foods include: nuts (almonds, cashews, peanuts, pecans),vegetable oils (olive oil, peanut oil), peanut butter and almond butter, avocado.
Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs to get them from foods. Plant-based foods and oils are the primary source of this fat. Like monounsaturated fat, polyunsaturated fat can decrease your risk for heart disease by lowering blood cholesterol levels, A certain type of this fat, called omega-3 fatty acids, has been shown to be particularly beneficial for your heart. Omega-3s appear to not only decrease the risk of coronary artery disease, but they also help lower blood pressure levels and guard against irregular heart rates. The following types of foods contain omega-3 fatty acids: salmon, herring, sardines, trout, walnuts, flaxseed, chia seeds, canola oil.
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