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Fats: Types, Sources, and Health Implications

Types of Fats

Fats, also known as lipids, are categorised into:

  • Saturated fats: Found in foods like full cream, hard cheese, coconut oil, and butter. They provide energy at 9 calories per gram but should not exceed 11% of daily energy intake due to their association with raised cholesterol levels and increased risk of coronary heart disease.
  • Polyunsaturated fats: Derived from oils such as soya, fish oil, sunflower oil, and corn oil. These fats can be beneficial and provide essential fatty acids.
  • Monounsaturated fats: Found in olive oil, rapeseed oil, walnut oil, and avocado. They are heart-friendly and also present in some margarine or spreads.

Composition and Benefits

Fats are composed of fatty acids, consisting of carbon, hydrogen, and oxygen:

  • Omega-3 fatty acids: Found in oily fish (e.g., salmon, trout, mackerel) and sources like rapeseed oil and walnuts. They help prevent heart disease, reduce inflammation, and aid in brain cell formation.
  • Omega-6 fatty acids: Can help lower LDL cholesterol levels, contributing to heart health.
  • Cholesterol: A necessary substance but excess can indicate coronary heart disease risk. LDL (low-density lipoprotein) is considered 'bad' cholesterol, while HDL (high-density lipoprotein) is 'good' cholesterol.

Visible and Invisible Fats

Fats can be categorised as:

  • Visible fats: Include butter, lard, fat on meats, cream, and margarine.
  • Invisible fats: Found hidden in foods like nuts, seeds, cakes, and sauces.

Health Tips

Ways to reduce fat intake:

  • Cooking methods such as steaming, baking, grilling, and poaching reduce fat content compared to frying.
  • Limit consumption of foods high in saturated fats and opt for healthier fats like monounsaturated and polyunsaturated varieties.