Get to know Good and Bad Effect of Fat

The word ‘fat’ understandably carries negative connotations, but there are actually ‘good fats’ that are essential for our health and wellbeing. Our diet is directly responsible for the fats that we consume, so choosing healthy options can help to ensure that we get the right ones. Certain supplements can also provide extra levels of the essential good fats.

But which fats are good and which are bad?

Trans fats: Very bad

Trans fatty acids (TFAs) are a product of a process called hydrogenation, which increases the shelf life of fats. TFAs are therefore commonly found in processed foods and takeaway meals.

Research has suggested that trans fats can raise the amount of bad cholesterol and also lower levels of good cholesterol. They are thought to be so dangerous to our health that they have been completely banned in some countries. TFAs are identifiable in food products by checking the label for hydrogenated vegetable oil on the ingredients list.

Saturated fats: Bad

Saturated fats are found in meats, butter, and dairy products such as cream and cheese. They are also found in cakes, pastries, and sweets. Saturated fats are okay to consume in moderation, but we are recommended to restrict our intake to no more than 11% of our total daily fat allowance.

Saturated fats are seen as bad for us because too much can result in a hardening and narrowing of the arteries, which can contribute to circulation and heart problems.

Unsaturated fats: Good

There are two types of unsaturated fat (monounsaturated and polyunsaturated), and both are thought to be beneficial to our health, particularly in controlling cholesterol levels. However, consuming more unsaturated fat without reducing saturated fat intake may not have an effect on your cholesterol.

• Monounsaturated fats are thought to help reduce levels of LDL cholesterol, also known as ‘bad’ cholesterol. It may also assist in maintaining high levels of HDL (‘good’) cholesterol, which could reduce the risk of heart disease. Monounsaturated fats provide a source of essential fatty acids for the maintenance of healthy skin and cells in the body. Most nuts, avocados and olive oil are sources of monounsaturated fat.

• Polyunsaturated fats contain high amounts of the essential fatty acids omega-3 and omega-6. Oily fish are the most abundant source of these fats, and we are recommended to consume these three times a week. Polyunsaturated fats are thought to be beneficial in lowering bad cholesterol levels. Omega-3s are also considered to reduce the risk of artery diseases and may help to lower blood pressure.

Unsaturated fats should form the vast majority of our overall fat intake.

As well as our diet, supplements can also help to provide the essential fatty acids to improve and maintain our health:

• Fish oils – Omega 3, 6, & 9 supplements can provide a rich source of the polyunsaturated fatty acids that are found in oily fish.

• Flaxseed oil – For vegans and vegetarians who do not consume fish, flaxseed oil supplements can provide an alternative source of essential omega 3 fatty acids, which may help with lowering cholesterol levels.

Do you get enough of the right fats in your diet?