A small amount of fat in the diet is essential as it has a number of important functions:
- Providing energy: Although carbohydrate is the preferred choice for providing energy in the body, fat is also a good source
- Source of fatty acids: There are some essential fatty acids that we only get from food as our body cannot produce them
- Vitamin absorption: Vitamins A,D,E and K can only be absorbed by the body with the help of fat
- Insulation: Fat helps keep our body warm and also protects our organs, bones and other tissues from damage.
However it's important to note that any fat that is not used by the cells in our body or turned into energy, will be converted to body fat. This is why it is important that we limit our intake and choose healthier sources of fat.
Although our bodies need small amounts of fat, it is important that we do not eat too much. Eating too much fat can cause you to put on weight, as when compared to other nutrients, fats and oils are very high in calories:
1 tablespoon of oil (15 g fat) = 135 calories
Being overweight can contribute to high blood pressure and high cholesterol.
Types of fat
There are several different types of fat and choosing the right type is important for the health of our heart.
Table 1 below explains the different types of fat, foods they are found in and the implications each one has on our health.
Table 1: Types of fat
| Saturated fat | Trans fat | Monounsaturated fat | Polyunsaturated fat |
 |
 |
 |
 |
|---|---|---|---|
| Found in: Butter, lard, ghee, palm oil, dripping, coconut oil, hard cheese, cream, fatty meat | Found in: Biscuits, cakes, pastries, deep-fried foods | Found in: Olive and rapeseed oils and spreads | Found in: Soya, sunflower and corn oils and spreads, nuts, seeds, oily fish |
| Swap for unsaturated fats. Saturated fats can increase the amount of cholesterol in your blood, especially harmful LDL cholesterol (‘bad cholesterol’). | Avoid where possible. Most trans fats are industrially produced and can cause the same problems as saturated fats. | Have these in small amounts. Monounsaturated fats can help to maintain HDL cholesterol (‘good cholesterol’) levels, with positive health benefits. | Have it in small amounts. Polyunsaturated fats provide essential fatty acids that the body can’t produce. They can lower levels of triglyceride (a type of fat in the blood), with positive health benefits. |
Replacing saturated and trans fats with moderate amounts of monounsaturated and polyunsaturated fats can be beneficial.
However, many people wrongly think that these ‘good’ fats are lower in calories. All types of fats are high in calories, so whichever fat you choose to use, make sure that you limit the amount. One gram of fat contains nine calories, whereas one gram of carbohydrate or protein contains only four calories.
The video below from the British Heart Foundation explains the role that fat plays in our body and talks through the different types of fat.
Cholesterol and saturated/trans fats
Cholesterol is a type of blood fat made in the liver. There are different types of cholesterol which have different effects in the body. Click below to find out more about each type:
Low density lipoprotein (LDL) carries cholesterol from your liver to the cells. It is often known as the 'bad cholesterol' as too much of it can build up in your arteries which can cause high blood pressure.
High-density lipoprotein (HDL) is often referred to as 'good cholesterol' because it carries cholesterol away from the cells back to the liver to be broken down and passed out of the body as a waste product.
High cholesterol levels is a risk factor for developing heart disease. This is why it is important to maintain healthy cholesterol levels by limiting the amount of fat we eat and choosing healthier forms of it.
Tips to reduce your fat intake
Thinking about healthier swaps or changing your cooking method can help you reduce your fat intake:
- Grill, bake or steam food rather than frying or roasting
- Measure oil with a teaspoon to control the amount you use
- Trim any visible fat from meat and take the skin off poultry before cooking
- Use powdered spices and fresh garlic and ginger when making curries instead of curry pastes (which will have added salt and fat)
- Reduce your meat intake by increasing the number of vegetables or adding beans or pulses to bulk out dishes
- Use reduced-fat spreads based on olive or sunflower oils instead of ghee, butter, palm or coconut oil
- Instead of beef mince, use leaner meats such as turkey, chicken or try Quorn mince
- Ask for any dressings or sauces on the side so you can control how much you eat
- Avoid anything described as ‘fried, sauteed, roasted or crispy’ as it usually means they have been fried in oil
- Choose tomato-based sauces over creamy or cheesy sauces
- Look at the menu online beforehand so you can plan what to eat ahead of time
