GOOD AND BAD FATS – BASIC INFORMATION

Written by Caroline Meyer

Not all fat makes you fat and not all fats are bad. For many years people believed that all fats were the same. Many health problems were attributed to fats without anyone realising that some fats are actually necessary for a healthy body and even emotional well-being. So instead of treating all fats the same, you need to know which are the good fats and which are the bad ones so that you can ensure your family is getting enough of the good stuff.  

What is meant by the term dietary fats? 

Just like carbohydrates and proteins, fats are a type of nutrient. Our bodies need a certain amount of fat for vitamin absorption, energy and also protection for the brain and heart. Bad fats such as saturated fats and trans-fats are responsible for weight gain, cholesterol and other physical issues. Good fats such as Omega-3s and unsaturated fats actually help your body fight fatigue and even keep your moods in balance. 

How does dietary fat affect cholesterol? 

Cholesterol is a waxy substance that helps your body function properly. It is actually necessary for normal functioning but too much of it can cause many negative issues in the body.  The good cholesterol is known as HDL cholesterol and the bad cholesterol is known as LDL cholesterol. For your body to function efficiently, you need to have low LDL and higher HDL in your body to ward off strokes and heart disease. High LDL can lead to arteries becoming blocked which can result in cardiovascular problems. You need to ensure that you consume far less bad fats than good fats to stay healthy.  

What are good and bad fats? 

Healthy fats are those that are good for overall health, lower cholesterol and help protect the heart. These are you polyunsaturated and mono-unsaturated fats.  These fats also help you feel full for longer and so help with appetite control and weight loss. Look to add the some of the following good fats to your diet : Avocados, Nuts and nut butters, Sesame, olive and canola oils, flaxseed, soy-milk, soybean and safflower oils, sunflower, pumpkin and sesame seeds, fatty fish such as tuna and salmon as well as fish oils and tofu. 

Unhealthy fats are those generally found in artificially made products. While there is some trans fats in dairy and meat products, but these are minimal. Artificial fats raise LDL while lowering the good HDL. These fats can also lead to inflammation in the body, stroke, heart disease, insulin resistances and even increase your chances of diabetes.  The primary sources of trans fats include commercially baked cookies, pastries, cakes, doughnuts, pizza and muffins. Other sources include margarine, vegetable shortening, friend foods, chips, crackers, popcorn and foods containing hydrogenated vegetable oils. Limit your intake of saturated fats as well as while they are not as bad as trans-fats, they can add to health risks by impacting LDL levels. Reduce your intake of red meat, whole dairy products, ice cream, lard, butter, chicken skin, palm oil and even coconut oil. 

You need to also be aware that while you may be lowering your intake of saturated fats, you need to replace these fats with the right fats to keep your body functioning optimally. Replace animal based fats with plant based fats over time such as replacing butter with olive oil. It won’t help to replace the fats with a different nutrient such a carbohydrate instead. You need to swap like for like to improve your health over the long term. 

How do Omega-3s benefit the body? 

Omega-3 fatty acids are one of the polyunsaturated fats that your body needs to function at optimal levels. These fats are usually found in fish and certain plant based foods. Omega-3s have been shown to help against memory loss and dementia, reduce the risk of heat disease, strokes and cancer and ease inflammation in the body. They also help with various mental issues such as depression and bipolar disorder. Omega-3s are essential for a healthy pregnancy and also help reduce mood swings. Omega-3s also play a part in keeping you alert and able to concentrate. Some of the best fish-based sources of Omega-3s include tuna, trout, herring, anchovies, salmon, sardines, mackerel, oysters, mussels and halibut. Vegetarian sources include seaweed and other algae, eggs, flaxseed, chia seeds, walnuts, edamame, canola oil, soybean oil, kale, brussel sprouts, beans and spinach. To get the right amount of Omega-3s in your diet, you should be eating at least 2 x 100g servings of fish per week, whereas for people with heart disease, this amount should be even higher. Include vegetables in your diet that contain Omega-3s and if you still can’t meet the dietary requirement, you might want to look at a supplement. One of the concerns of eating larger amounts of fish is the possibility of ingesting pollutants such as mercury. The larger the fish, the higher the concentration is likely to be. For adults, 2 servings of fish per week is safe to prevent build up in the body. For pregnant and breastfeeding women and young children, go for fish such as catfish, salmon, shrimp and canned tuna that are likely to contain less contaminants. Vary the fish you eat to further reduce your chances of ingesting toxins. 

It might not be easy to make a quick change over from unhealthy to healthy fats but you can start with looking at healthy oils such as olive oil, safflower and canola oil when cooking especially oils which are less processed such as “extra virgin” olive oil instead of butter and margarine. Aim for a variety of healthy foods including vegetables, nuts, fruits, beans and fish. Reduce intake of high fat dairy products, eat smaller amounts of red meat and avoid processed food as far as possible. Aim for less fried dishes and more raw, natural food. Check labels of foods for trans-fats and cut down on commercial baked products and snacks. Eat more avocados and nuts. Make your own snack packs including dried fruits, nuts and seeds instead of sweets and chips. Make your own salad dressings instead of using processed products. 

You can start making smaller changes to your families diets and introduce your children to a larger variety of foods over time.  It won’t be long and you will find everyone enjoying a this healthier way of eating which will mean improved health and well-being overall for the whole family.