Are fats good or bad?

Fats are an essential part of our diet. They have a number of vital roles in the body, for example, they provide energy, insulation and protection of organs,

they help with absorption of fat soluble vitamins A, D, E and K and they also provide the body with essential fatty acids, known as Omega 3s and 6s, which help keep our nervous system and brain healthy.

However not all fats are 'good' fats. There are two main types of fats, saturated and unsaturated.

Saturated fats (also known as 'bad' fats) can be found in foods such as:

• Cakes

• Butter

• Margarine

• Chocolate

• Biscuits

• Vegetable oils

High consumption of saturated fats has been associated with high cholesterol, high blood pressure and type 2 diabetes. These fats are harder for the body to break down due to their chemical bonding. Overtime this can lead to a build up of fat in the lining

of the arterial walls, which can cause heart disease or even a heart attack. It is recommended to keep consumption of these fats to a minimum and instead, increase consumption of unsaturated fats, as these can help to stabilise blood cholesterol levels.

Unsaturated fats (also known as 'good' fats) can be found in foods such as:

• Nuts and nut butters

• Seeds

• Avocado

• Olive oil

• Fatty fish

• Sesame, sunflower and rapeseed oils

Omega 3s and 6s

Also known as essential fatty acids because they can not be made in the body, should be consumed in small amounts through diet. It is recommended that we consume two portions of fish per week, one of which should be oily fish.

Sources of Omegas 3 and 6 include:

• Salmon

• Mackerel

• Kippers

• Swordfish

• Crab

• Walnuts

• Flaxseeds

• Vegetable oils

• Green leafy vegetables

Benefits of consuming Omega 3s and 6s include the protection of the heart and muscles from disease, provision of vitamins A and D as well as selenium, iodine and zinc, healthy fetal development during pregnancy and good memory.

How much should we be consuming

Around 1/3 of our energy intake should come from fats, which is around 70g per day for an adult female and 90g per day for an adult male. And around 10% of this should be saturated fats.