Fats are essential to a healthy diet1 and play several vital roles in the body. They provide energy, help the body absorb certain nutrients, and support the production of hormones2. There are different types of fats, and it is important to consume various fats to maintain good health.
Unsaturated Fats – Saturated Fats – Trans Fats
There are 3 main types of fats unsaturated fats3, LDL-increasing saturated fats, and hydrogenated trans fats.
Unsaturated fats, including monounsaturated and polyunsaturated fats, are generally considered the healthiest type of fat. These fats can assist in lowering levels of cholesterol and reduce risks associated with heart diseases.
Good sources of unsaturated fats include olive oil, nuts, and avocados.
Unsaturated fats are a type of fat that is generally considered to be healthy for the body. These fats, which include monounsaturated and polyunsaturated fats, can help reduce cholesterol levels & decrease risk factors for heart disease4.
They are also especially beneficial for brain function and hormone production. Great sources of unsaturated fats include olive oil, nuts, and avocados. It is recommended to incorporate various unsaturated fats into the diet, as they can provide numerous health benefits.
Saturated fats are a type of fat that is solid at room temperature. They are typically found in animal products such as meat and dairy and in some plant-based foods like coconut oil.
Saturated fats can raise cholesterol levels & increase the risk of heart disease when consumed in excess. Therefore, limiting saturated fat intake and choosing healthier sources of fat, such as unsaturated fats, is recommended.
Consuming large amounts of saturated fat has been linked to an increased risk of heart disease & associated health problems.
According to the American Heart Association, diets high in saturated fat can raise LDL (bad) cholesterol levels, elevating the risk of heart disease. Heart disease is the leading cause of death globally, accounting for millions of deaths per year.
In addition to increasing the risk of heart disease, high levels of saturated fat intake have also been linked to an increased risk of stroke. Stroke is a leading cause of death and disability.
High levels of saturated fat intake have also been linked to an increased risk of aneurysms, which are bulges in the wall of a blood vessel that can burst and cause serious problems.
It is important to limit the intake of saturated fats and choose healthier sources of fat, such as unsaturated fats, to support heart health and reduce risk of these and other health problems.
Trans fats are a type of fat created through hydrogenation, which turns liquid vegetable oils into solid fats. Trans fats are often found in fried foods, baked food, and heavily processed snack foods. They have been found to increase the risk of disease of the heart, and should be avoided as much as possible.
MCTs – Medium-Chain Triglycerides
Medium-chain triglycerides (MCTs) are fats found in coconut and palm oil. They are called medium-chain because they have a shorter chain of fatty acids than long-chain triglycerides, which are found in most other oils. MCT oil, made from MCTs, has become increasingly popular recently, especially among those following a ketogenic diet.
MCT oil is known for its ability to be easily absorbed and used by the body for energy. It has several potential health and wellness benefits, including weight loss, improved brain function, and reduced inflammation5. Some people even add MCT oil to their morning coffee or smoothies to increase energy and boost metabolism.
However, it is important to remember that MCT oil side effects include digestive issues like diarrhea and abdominal cramping. It is also high in calories and should be consumed in moderation. Speaking with a healthcare provider before adding MCT oil to the diet is recommended, especially if you have any underlying health conditions.
Omega-3 & Omega-6 Fats- Good for Health & Wellness
In addition to these three main types of fats, there are also Omega-3 and Omega-6, which are polyunsaturated fats. Omega-3 fats benefit heart health and can help with brain function and inflammation.
Good sources of Omega-3 fats include fatty fish, flaxseeds, and walnuts. Omega-6 fats are also crucial for health, but consuming a balance of Omega-3 and Omega-6 fats is important.
Consuming healthy fats is important for overall health and wellness. In addition to their benefits for heart health, healthy fats can help with brain function, hormone production, and immune function. They can also help with weight management by assisting people to feel full & content after eating.
Eat Fats in Moderation: They Can Impact Your Health from Day to Day
It is important to note that not all fats are created equal, and consuming various fats in moderation is essential. Excess intake of any fat can contribute to weight gain and increase the risk of health problems.
It is recommended to follow a balanced diet that includes a variety of healthy fats, such as unsaturated and Omega-3 fats, and to limit the intake of unhealthy fats like saturated & trans fats.
The average fat composition in people can vary based on several factors, including age, gender, genetics, and lifestyle. However, it is generally recommended that adults aim for a total fat intake of 20-35% of daily calories, with the majority of fats coming from unsaturated sources.
In conclusion, fats are essential components of healthy diets & play several vital roles in the body. It is important to consume various fats, including unsaturated and Omega-3 fats, and to limit the intake of unhealthy fats like saturated and trans fats. A balanced diet that includes a variety of healthy fats can support overall health and wellness.
- World Health Organization. Healthy diet. No. WHO-EM/NUT/282/E. World Health Organization. Regional Office for the Eastern Mediterranean, 2019. ↩︎
- Möstl, Erich, and Rupert Palme. “Hormones as indicators of stress.” Domestic animal endocrinology 23.1-2 (2002): 67-74. ↩︎
- Roche, Helen M. “Unsaturated fatty acids.” Proceedings of the Nutrition Society 58.2 (1999): 397-401. ↩︎
- Hoffman, Julien IE, and Samuel Kaplan. “The incidence of congenital heart disease.” Journal of the American college of cardiology 39.12 (2002): 1890-1900. ↩︎
- Schmid-Schönbein, Geert W. “Analysis of inflammation.” Annu. Rev. Biomed. Eng. 8 (2006): 93-151. ↩︎
