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.