Smart Choices: Fats

Fat is a type of nutrient, just like protein and carbohydrates. Your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. For years we’ve been told that eating fat will cause health problems, but now we know that not all fat is the same. If you're wondering whether fats are important, the answer is, yes! Dietary fats are essential, even in a healthy diet. They support bodily functions and cell growth, aid in cooking and, most importantly, make food tasty.

However, fats eaten in excess can cause weight gain and impact health. Fortunately, certain types of fat have heart-protective benefits. The key is to choose healthy fats. 

There are few different types of fats- saturated fat, monounsaturated fat, polyunsaturated fat, and trans fat. Different dietary fats have different impacts on health:

1. Saturated fat 

Saturated fats are solid fats at room temperature and are mainly found in red meat, coconut oil, and cream (e.g.- santan), full cream milk, butter, and commercially prepared food. The average diet contains too much saturated fat. This is why replacing saturated fat with unsaturated fat can reduce the risk of heart disease. Try to reduce saturated fats in your diet.

2. Trans fat 

Trans fat is formed when a liquid fat is turned into solid fat through the process of hydrogenation. This manufactured substance may appear as partially hydrogenated vegetable oil/fats on food ingredient lists. Trans fat is commonly found in processed food such as margarine, shortening, and bakery products (e.g.- cookies, pastries). Taking too much trans fat will raise heart harmful LDL cholesterol and decrease beneficial HDL cholesterol. Try to reduce trans fats in your diet.

3. Monounsaturated fat

Go for healthy fat, unsaturated fat! Monounsaturated fat and polyunsaturated fat are different in terms of their chemical structure and have slightly different health benefits. When used in place of saturated fat, monounsaturated and polyunsaturated fats help lower cholesterol levels. Examples of food rich in monounsaturated fats are avocado, certain nuts, and olive oil. Try to increase the intake of monounsaturated fats in your diet.

4. Polyunsaturated fat

There are two types of essential polyunsaturated fats: omega 3 fats and omega 6 fats. These are essential fats are fats that our body cannot synthesize and we must get from food. Although the average Malaysian does not get enough omega 3 fats, research has shown that a diet rich in omega-3s may help to prevent and reduce symptoms of depression, reduce the risk of heart disease, stroke, and cancer as well as sharpen your memory, and balance your mood! Sources of omega 3 fats include salmon, mackerel, eggs, kale, chia seeds, and spinach. Try to increase the intake of polyunsaturated fats in your diet.

Fats occur naturally and in many processed foods. Fats can affect your health depending on how much and which type you eat. As a rule, balancing fat right in your diet through eating less saturated and trans fats and replacing them with unsaturated fats will help you to eat healthier.  It’s important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.