Fact and health problem
Fat are an essential part of our diet and is important for good health. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.
When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss.
Eating less saturated and trans fats may help lower your risk of heart disease. When buying products check the labels and choose the varieties that are lower in saturated and trans fats and higher in poly and monounsaturated fats.
So a diet that is low in saturated fats and trans fats, but that also includes moderate amounts of unsaturated fats will help you stay healthy.
High intake of saturated fat is associated with heart disease and high blood cholesterol levels. These fats are usually solid at room temperature and can be found in:
Animal Based Products:
Dairy foods - such as butter, cream, full fat milk and cheese
Meat - Processed meats such as beef, pork and fat cuts of lamb and chicken (especially chicken skin), salami, some of the products derived from plants are:
Oil palm
Coconut
Coconut milk and cream
Margarine cooking
Many prepared and packaged foods:
Fatty breakfast (eg potato chips, delicious crackers)
Eliminate deep fried and high fat foods (eg hot chips, pizza, hamburger)
Cakes & high fat muffins
Pastries and pies (including quick, tart, sausage rolls, pastries, croissants)
Sweet and delicious biscuits
Unsaturated fat is an important part of a healthy diet. These fats help reduce heart disease and cholesterol levels (along with other health benefits) when supplemented with saturated fats in the diet.
There are two main types of unsaturated fats:
Polyunsaturated Fat:
Omega-3 fats found in fish, especially oily fish
Omega-6 fats are found in some oils such as saffron and soybean oil, along with some nuts, including Brazilian nuts.
Monosaturated Fat:
Olive and canola oil are found in avocados
Trans fat is saturated fat, which is processed and treated as saturated fat as a result. Eating trans fats increases the body's 'bad' cholesterol levels and fats and decreases the good 'cholesterol' levels, which is a major risk factor for heart disease. It is important to reduce the amount of trans fat you eat to stay healthy.
Trans fats are found in many packaged foods and even butter and some margarine. Use food labels to compare food and choose those with low trans fats.
Replacing saturated and trans fats with mono and polyunsaturated fats is great for health.
Cholesterol is the type of fat found in food but also in our blood. Cholesterol has important functions in the body, but high cholesterol in the blood increases the risk of heart disease.
It was once thought that eating high cholesterol-rich foods (such as eggs) was the main cause of high blood cholesterol levels. But now we know that eating a large amount of saturated and trans fat-rich foods is a big problem and has a great impact on cholesterol levels.
When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss.
Eating less saturated and trans fats may help lower your risk of heart disease. When buying products check the labels and choose the varieties that are lower in saturated and trans fats and higher in poly and monounsaturated fats.
So a diet that is low in saturated fats and trans fats, but that also includes moderate amounts of unsaturated fats will help you stay healthy.
High intake of saturated fat is associated with heart disease and high blood cholesterol levels. These fats are usually solid at room temperature and can be found in:
Animal Based Products:
Dairy foods - such as butter, cream, full fat milk and cheese
Meat - Processed meats such as beef, pork and fat cuts of lamb and chicken (especially chicken skin), salami, some of the products derived from plants are:
Oil palm
Coconut
Coconut milk and cream
Margarine cooking
Many prepared and packaged foods:
Fatty breakfast (eg potato chips, delicious crackers)
Eliminate deep fried and high fat foods (eg hot chips, pizza, hamburger)
Cakes & high fat muffins
Pastries and pies (including quick, tart, sausage rolls, pastries, croissants)
Sweet and delicious biscuits
Unsaturated fat is an important part of a healthy diet. These fats help reduce heart disease and cholesterol levels (along with other health benefits) when supplemented with saturated fats in the diet.
There are two main types of unsaturated fats:
Polyunsaturated Fat:
Omega-3 fats found in fish, especially oily fish
Omega-6 fats are found in some oils such as saffron and soybean oil, along with some nuts, including Brazilian nuts.
Monosaturated Fat:
Olive and canola oil are found in avocados
Trans fat is saturated fat, which is processed and treated as saturated fat as a result. Eating trans fats increases the body's 'bad' cholesterol levels and fats and decreases the good 'cholesterol' levels, which is a major risk factor for heart disease. It is important to reduce the amount of trans fat you eat to stay healthy.
Trans fats are found in many packaged foods and even butter and some margarine. Use food labels to compare food and choose those with low trans fats.
Replacing saturated and trans fats with mono and polyunsaturated fats is great for health.
Cholesterol is the type of fat found in food but also in our blood. Cholesterol has important functions in the body, but high cholesterol in the blood increases the risk of heart disease.
It was once thought that eating high cholesterol-rich foods (such as eggs) was the main cause of high blood cholesterol levels. But now we know that eating a large amount of saturated and trans fat-rich foods is a big problem and has a great impact on cholesterol levels.
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