Fats
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Fats: Types, Sources, and Health Implications
Types of Fats
Fats, also known as lipids, are categorised into:
- Saturated fats: Found in foods like full cream, hard cheese, coconut oil, and butter. They provide energy at 9 calories per gram but should not exceed 11% of daily energy intake due to their association with raised cholesterol levels and increased risk of coronary heart disease.
- Polyunsaturated fats: Derived from oils such as soya, fish oil, sunflower oil, and corn oil. These fats can be beneficial and provide essential fatty acids.
- Monounsaturated fats: Found in olive oil, rapeseed oil, walnut oil, and avocado. They are heart-friendly and also present in some margarine or spreads.
Composition and Benefits
Fats are composed of fatty acids, consisting of carbon, hydrogen, and oxygen:
- Omega-3 fatty acids: Found in oily fish (e.g., salmon, trout, mackerel) and sources like rapeseed oil and walnuts. They help prevent heart disease, reduce inflammation, and aid in brain cell formation.
- Omega-6 fatty acids: Can help lower LDL cholesterol levels, contributing to heart health.
- Cholesterol: A necessary substance but excess can indicate coronary heart disease risk. LDL (low-density lipoprotein) is considered 'bad' cholesterol, while HDL (high-density lipoprotein) is 'good' cholesterol.
Visible and Invisible Fats
Fats can be categorised as:
- Visible fats: Include butter, lard, fat on meats, cream, and margarine.
- Invisible fats: Found hidden in foods like nuts, seeds, cakes, and sauces.
Health Tips
Ways to reduce fat intake:
- Cooking methods such as steaming, baking, grilling, and poaching reduce fat content compared to frying.
- Limit consumption of foods high in saturated fats and opt for healthier fats like monounsaturated and polyunsaturated varieties.
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