Fats are one of the three macronutrients, a small amount is essential part of a balanced diet. Fat is a source of essential fatty acids, which the body cannot produce itself therefore it has to be consumed externally. Fats help the body absorb Vitamin A, D and E; these vitamins are fat-soluble, which means they can only be absorbed with the help of fats. There are different types of fats that can be categorised due to their structure; Saturated, Unsaturated and Trans fat.
Unsaturated Fats
Unsaturated fats have many functions:
-Protection of internal organs.
-Thermoregulation.
-Provide energy component of cell membrane.
-Hormone storage.
-Fuels low-moderate intensity exercise (1g=9kcals)
-Reduces cardiovascular risk,
-Improves your blood lipid profile.
-Reduces cognitive a decline which is associated with aging.
Examples of unsaturated fats include Avocado, nuts, olive oils, vegetable oils and meat however meat can contain both saturated and unsaturated fats.
Saturated Fats
Saturated Fats are known as the ‘unhealthy fats’ as they are high in cholesterol which can cause serious health problems such as blocking your blood vessels making it more likely to have heart problems or a stroke.
Examples of saturated fats that you could limit in your diet are full fat dairy such as milk, cheese and yoghurt. Animal fats such as butter margarines and spreads along with animal meat.
Cholesterol
There are two types of cholesterol; Low Density Lipoproteins and and High density Lipoproteins.
Low Density Lipoproteins is that ‘bad’ cholesterol as it transports the cholesterol from the liver around the body which can contribute to Atherosclerosis (build up of plaque in blood vessels)
High Density Lipoporteins known as the ‘good’ cholesterol as it transports cholesterol from the cells to the liver which can prevent a build up on the artery wall causing protection from cardiovascular disease.
High cholesterol does not cause symptoms, you can only find out if you have it from a blood test. You should ask for it to be tested if you have never had it done before, over 40, overweight or high cholesterol/ heart problems run in your family
Ways of decreasing your ‘bad cholesterol’ include:
-Eat less saturated foods such as cream, butter, meat pies etc.
-Exercise more ; aim to do at least 150 minutes of cardio each week.
-Stop smoking.
-Cut down on alcohol- aim to have several days as ‘drink free’ and avoid binge drinking.
Learn more about your diet:
Other two macro’s; Protein & Carbohydrates
How to set up your diet
