Fat in the Diet

Fat is a macronutrient we consume in our diet. It’s recommended to consume fat at around 35% of our daily calories from fat. Now, for many who do not track their food intake, that doesn’t mean much. So, in other words, it should be present in our diet, but in a smaller proportion to carbohydrates and protein.

There are subcategories to fat. There’s saturated fat and unsaturated fat. There are two types of unsaturated fat, monounsaturated fat (MUFAs) and polyunsaturated fat (PUFAs).

Cholesterol, a lipid (fat molecule) is mainly produced within our body, and a small amount is consumed through food. There are two main types of cholesterol, HDL (high-density cholesterol) and LDL (low-density cholesterol). HDL is considered the “good” type because it carries fatty molecules away from important structures like arteries and prevents blockages. Blockages in arteries are very serious and can lead to heart attacks and strokes. LDL cholesterol is considered “bad” as it carries fatty molecules away from the liver and to cells. A build-up of LDL in the bloodstream causes deposits in arteries and poses a risk of blockages.

Through diet, we can maintain a healthy balance between our HDL and LDL cholesterols. It’s recommended to reduce our consumption of saturated fat and replace it in our diet with polyunsaturated fats. Saturated fat has been scientifically researched and it’s been found that it causes higher LDL cholesterol in the blood while polyunsaturated fats have been shown to reduce LDL cholesterol. Therefore, to reduce the risk to health, it’s recommended to replace sources of saturated fat, where possible, with polyunsaturated fat in the diet.

Sources of saturated fat

• Meat and meat products

• Dairy such as cheese

• Ghee

• Coconut oil

• Cakes, biscuits, and pastries

Sources of unsaturated fat

• Vegetable oils

• Olive oils

• Nut and seed oils

• Avocado

There also exist trans fats. This is a type of fat that can be found in small amounts in foods like meat and dairy, but the majority in our diet is sourced from synthetically made trans fat. Vegetable oils are liquid at room temperature, and so to make them solid, double bonds need to be added to the molecules to make them solid. This is what happens and is called hydrogenation. This creates these trans fats. There is scientific support suggesting trans fats should be consumed as little as possible due to their impact on health. They are mainly found in foods like cake, biscuits, margarine, etc. This doesn’t mean you cannot enjoy a biscuit or that you have to become vegetarian! It just means to be mindful of your consumption of foods high in trans fats and speak with someone, like me, if you are concerned about your diet. In the UK, food manufacturers have also been advised to reduce the number of trans fats present in food.

Omega-3, omega-6, and omega-9 are polyunsaturated fats that have been found to support good health. Our bodies cannot produce omega-3 and omega-6, meaning we need to consume it from our diet. We can, however, produce omega-9 and the body is very good at regulating its quantity in our body. The Omegas have been found to have important roles in hormones, blood clotting, cellular growth, the immune system, and heart health. Great sources of omega fats include:

• Oily fish (mackerel, salmon, sardines, etc)

• Nuts and seeds (walnuts, flaxseeds, pumpkin, chia)

• Green leafy vegetables (kale, spinach, cabbage, broccoli, watercress, beet greens, lettuces, etc)

• Eggs

• Soya (soybeans, tofu, soy milk)

If you follow a vegetarian/vegan diet, I would suggest considering a supplement sourced from algae or fish oil.

When you’re shopping, some foods in the UK use the front-of-pack traffic light system to help show you how much fat and saturated fat a product has to make it easier for you to compare foods when shopping.

Satins

Statins are medications given when a person has high blood cholesterol. There can be a genetic mutation that leads to high blood cholesterol, often noticed when there is a family history of it. If you are told to take statins by a healthcare professional, take them! They could literally save your life. When there is a genetic predisposition, lifestyle factors can help, but not always prevent high cholesterol.

I hope you have found this informative. If you are struggling with your diet and want to improve it to protect your health, book a 15 Minute Discovery Call with me. We will discuss your needs and goals, and make a plan to help you be your healthiest self.