The truth about fats

Dietary fats are a source of energy, supply us with the essential fatty acids linoleic and α-linolenic acid which the body cannot produce itself, and help the body absorb fat-soluble vitamins (vitamins A, D, E, and K). Fats are therefore an important part of a healthy diet, but the secret lies in choosing healthy fats over unhealthy ones! Avocados, oily fish, and nuts and seeds are good sources of unsaturated (healthy) fats which help to promote health and prevent disease.

Unhealthy fats – avoid or eat less of these

Saturated fats should be limited as these may increase blood levels of LDL “bad” cholesterol and total cholesterol, which increases your risk of heart disease and stroke. These fats are mostly solid at room temperature and are predominantly found in animal products, such as fat on meat, chicken and turkey skin, lard or brick margarine, full-cream milk products and butter, but also in solid vegetable oils (coconut, palm, and palm kernel oil).

Trans fats should be avoided as it has been linked to a number of negative health outcomes, including heart disease (as it raises LDL cholesterol and lowers HDL “good” cholesterol) and colon and breast cancer. Trans fats are industrially produced by processing vegetable oils before it’s piled into snack foods, baked goods, and fast-food meals to extend these products’ shelf life. Before you choose an off-the-shelf product, look at the label – if you see "partially hydrogenated vegetable oil" or "vegetable shortening”, the product contains trans fats. The good news is that regulations are in place in South Africa that limits the amount of trans fats that can be used in products.

Healthy fats – eat more of these

Polyunsaturated fats can be found in sunflower oil, nuts (walnuts and pine nuts), seeds (sesame, pumpkin, and flax seeds) as well as fatty fish (salmon, trout, herring and mackerel). Fatty fish are rich in omega 3 fats which are important for heart and brain health.

Monounsaturated fats can be found in certain oils (olive, canola, peanut, and avocado oil), olives, avocados, and most nuts.

These unsaturated fats can lower LDL cholesterol levels, decrease your risk of heart disease, dampen inflammation, and delay hunger pangs. But remember that even healthy fats are high in kilojoules and that the average adult only needs to include around 5 teaspoons of oil or the equivalent in healthy fats in their daily diet to reap the health benefits.

References

Nordic Council of Ministers (NCM). 2012. Nordic Nutrition Recommendations 2012: Integrating nutrition and physical activity, 5th Edition. http://www.norden.org/en/theme/nordic-nutrition-recommendation Date of access: 22 Jun. 2017.

U.S. Department of Health and Human Services & U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. http://health.gov/dietaryguidelines/2015/guidelines/ Date of access: 22 Jun. 2017.

Smuts, C.M. & Wolmarans, P. 2013. The importance of the quality or type of fat in the diet: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3)(Supplement):S87-S99.