Basics “FAT”

Too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease.

A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.

Fat helps the body absorb vitamin A, D, E and K. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

Any fat that’s not used by your body’s cells or turned into energy is converted into body fat. Likewise, unused carbohydrates and proteins are also converted into body fat.

All types of fat are high in energy. A gram of fat, whether it’s saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrate and protein.

The main types of fat found in food are:

• saturated fats

• unsaturated fats

Most fats and oils contain both saturated and unsaturated fats in different proportions.

As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats.

Saturated fats

Eating too much saturated fats in your diet can raise “bad” LDL cholesterol in your blood, which can increase the risk of heart disease and stroke.

Unsaturated fats

If you want to reduce your risk of heart disease, it’s best to reduce your overall fat intake and swap saturated fats for unsaturated fats.

There’s good evidence that replacing saturated fats with some unsaturated fats can help to lower your cholesterol level.

Mostly found in oils from plants and fish, unsaturated fats can be either monounsaturated or polyunsaturated.

Polyunsaturated fats

Polyunsaturated fats can also help lower the level of “bad” LDL cholesterol in your blood.

There are 2 main types of polyunsaturated fats: omega-3 and omega-6.

Some types of omega-3 and omega-6 fats cannot be made by your body, which means it’s essential to include small amounts of them in your diet.

Omega-6 fats, such as: sacha inchi, corn and, some nuts

Omega-3 fats, such as: sacha inchi, salmon, mackerel

Most people get enough omega-6 in their diet, but it’s recommended

Monounsaturated fats

Monounsaturated fats help protect your heart by maintaining levels of “good” HDL cholesterol while reducing levels of “bad” LDL cholesterol in your blood.

Monounsaturated fats are found in: sacha inchi oil, olive oil, and some nuts

Fat isn’t bad for you, but your body needs some fat from food.