For decades it was accepted that fat, in any form, was bad for you and that people should eat as little of it as possible. Today the rules on fats aren’t quite so clear-cut.
First of all, experts now agree that we shouldn’t eliminate fat entirely from our food. In fact, fat is an essential part of a healthy diet. It’s crucial for a number of bodily functions (for example, vitamins A, D and E need fat to dissolve in so they can be used by the body) and is a key source of essential fatty acids such as omega-3 that the body can’t make itself.
What’s important to recognise, however, is that while fats aren’t bad, not all fats are created equal.
Saturated fats
These come mostly from animal sources such as dairy, red meat and poultry, as well as things like palm and coconut oil. Until recently the verdict on saturated fats was that they were harmful, as they were thought to raise levels of low-density lipoprotein (LDL) cholesterol, which can increase your risk of heart disease and stroke.
In recent years the case against saturated fats has become uncertain. In 2015, a major analysis of 70 studies found no evidence that eating saturated fats raised the risk of death, heart disease, stroke or diabetes. However, a recent long-term study conducted in the US that included more than 120,000 people found a link between eating more saturated fats and early death.
While the case for and against saturated fats remains unclear, the best thing to do is practice moderation—current government guidelines recommend you get no more than 11 percent of your daily energy (kJ/kcal) from saturated fats.
See also: Nurturing Your Diet
Trans fats
Although found at naturally low levels in certain foods, such as meat and dairy products, most trans fats are now found in oils produced using a food processing method called partial hydrogenation. These trans fats can raise LDL cholesterol levels in the body and lower healthy high-density lipoprotein cholesterol (HDL)—which removes ‘bad’ LDL cholesterol from the blood. The NHS recommends that trans fats should make up no more than two percent of our daily energy (kJ/kcal).
Unsaturated fats
Unsaturated fats come in two forms, monounsaturated and polyunsaturated. Monounsaturated fats can benefit our hearts by ensuring high levels of HDL cholesterol while reducing levels of LDL cholesterol. Research has also shown that they may benefit insulin levels and blood sugar control—useful for sufferers of type-2 diabetes. They can be found in olive oil, rapeseed oil, avocados and nuts such as almonds, Brazil nuts and peanuts.
Polyunsaturated fats can also help lower levels of LDL cholesterol, as well as harmful triglycerides: fatty substances that have been linked with the narrowing of arteries. They may also decrease the risk of type-2 diabetes. There are two types—omega-3 and omega-6, both of which are essential for a healthy diet. Omega-6 fats are found in oils such as rapeseed, corn, sunflower, and nuts. Omega-3 fats are found in oily fish like sardines, salmon and mackerel.
Smart fats
The following foods are full of healthy fats:
Oily fish
Fish such as herring, salmon, mackerel, sardines and salmon are good sources of omega-3 fatty acids: polyunsaturated fats that can keep your heart healthy and your blood pressure at a normal level.
Avocadoes
Extremely high in monounsaturated fat, avocadoes can help reduce blockages in your arteries and increase levels of HDL in your blood. They may also help with the symptoms of arthritis.
See also: What’s So Super about Superfoods?
Nuts and seeds
From sesame and pumpkin to hazelnuts and pecans, nuts and seeds are plentiful sources of monounsaturated fats.
Olive oil
Rich in monounsaturated fats, olive oil is a key part of the famously healthy Mediterranean diet.
Eggs
As well as being a great source of protein and vitamins, eggs are also full of good fats—there’s around 5mg of fat in a large egg, most of which is made up of polyunsaturated and monounsaturated fats.
The Fat Stats
When shopping for food, make sure you read labels carefully to ascertain how much fat something contains. European Union guidelines state the following:
High fat: more than 17.5g of fat per 100g
Low fat: 3g of fat or less per 100g, or 1.5g of fat per 100ml for liquids (1.8g of fat per 100ml for semi-skimmed milk)
Fat-free: 0.5g of fat or less per 100g or 100ml
High in sat fat: more than 5g of saturates per 100g
Low in sat fat: 1.5g of saturates or less per 100g or 0.75g per 100ml for liquids
Sat fat-free: 0.1g of saturates per 100g or 100ml
See also: The Mediterranean Diet
Healthy fats are an important staple in a balanced diet. Read more on Celebrity Angels where we bust the myths of fad diets and the importance of keeping your diet balanced.
