Most foods contain several different kinds of fat, and some are better for your health than others. You don’t need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it’s wise to choose the healthier types of dietary fat and then enjoy them in moderation. When choosing fats, pick unsaturated fat over saturated or trans fat. Here’s how to know the difference.
Fats play an important role in our diets. Nutritionists recommend eating a diet low in fat, particularly low in saturated fat. Fats are categorised as saturated, polyunsaturated and monounsaturated fats.
Saturated fats
Saturated fats tend to increase “bad” cholesterol levels in the blood as well as total cholesterol levels. They are found mostly in animal products (eg: meat and full-cream dairy products). Two non-animal exceptions are palm and coconut oils which also contain saturated fat and are often found in commercial biscuits and cakes.
Monounsaturated fats
These fats can benefit the body by reducing the level of total and “bad” cholesterol and increasing the level of “good” cholesterol in the blood. Found in foods such as olives, peanuts, avocados, and canola oil.
Polyunsaturated fats
Polyunsaturated fats tend to lower the total and “bad” cholesterol levels while maintaining the level of “good” cholesterol. Found in margarines, nuts, soymilks, seeds, and vegetable oils.
Trans fat
This is a type of fat that occurs naturally in some foods in small amounts. However, most trans fats are made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than naturally occurring oils.
Research studies show that these partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
Omega-3
A type of polyunsaturated fat, which research suggests may help maintain healthy blood pressure and blood fat levels. Found in oily fish, linseed, canola oil, soybeans, walnuts and dark green vegetables (eg: spinach and green peas).
All fats have the same number of kilojoules and need to be eaten in moderation — especially if you are trying to control your weight.
Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).