What are Dietary Fats and How much should we be Consuming?
Fats are an essential macronutrient that play a crucial role in maintaining overall health. Often misunderstood and avoided due to their association with weight gain and heart disease, fats are, in fact, necessary for various bodily functions (1). The key is understanding the different types of fats and incorporating healthy fats into our diet for optimal well-being.
In this article, we’ll break down what fats are, the types of fats you should be aware of, and why healthy fats, including omega-3 and omega-6 fatty acids, are beneficial for your overall health.
What are Fats?
Fats are one of the macronutrients found in food that are energy and nutrient dense. Along with proteins and carbohydrates, fats are an essential part of our diet. They help our bodies absorb vital nutrients such as fat-soluble vitamins A, D, E, and K, serve as building blocks for cell membranes, help protect our organs, and keep our body warm (1). In addition, fats produce hormones that regulate numerous functions in the body.
There are four main types of fats:
Saturated fats: Commonly found in animal products such as meat and dairy.
Trans fats: Found in processed and fried foods, such as cakes and fried doughnuts.
Monounsaturated fats: Found in foods such as olive oil and avocados.
Polyunsaturated fats: Found in foods such as fish, nuts, and seeds, which include omega-3 and omega-6 fatty acids.
While some fats are beneficial, others can increase our risk of developing health problems such as heart disease. This is where the distinction between fats and healthy fats becomes important.
What are Healthy Fats??
When we talk about healthy fats, we’re referring to monounsaturated and polyunsaturated fats, particularly omega-3 and omega-6 fatty acids. Incorporating healthy fats into our diet is a smart way to manage our overall wellness without sacrificing flavour or satisfaction.
Polyunsaturated fats, which include omega-3 and omega-6 fatty acids, are essential fats that the body cannot produce on its own. Omega-3s, found in oily fish such as salmon and sardines, flaxseeds, and walnuts, are known for their ability to reduce inflammation, support heart health (help reduce "bad" LDL cholesterol while supporting "good" HDL cholesterol) and improve brain function (1).
On the other hand, omega-6 fatty acids, while also essential, must be consumed in balance with omega-3s. Found in vegetable oils and nuts, omega-6s play a role in brain function and normal growth and development. However, too much omega-6 in comparison to omega-3 can promote inflammation, so it’s important to maintain a healthy ratio of these two fatty acids in our diet (2).
What are the Benefits of Healthy Fats?
Adding healthy fats like omega-3 and omega-6 fatty acids to our diet provides numerous benefits, such as:
Heart Health: Monounsaturated and polyunsaturated fats can lower cholesterol levels, reducing the risk of heart disease. Omega-3 fatty acids, in particular, are known for reducing inflammation and improving heart function (3).
Brain Function: Omega-3 fatty acids support cognitive function, improve memory, and may help reduce the risk of neurodegenerative diseases (3).
Reduced Inflammation: Omega-3s and omega-6s are vital for regulating inflammation, with omega-3s providing strong anti-inflammatory benefits (3).
Weight Management: Healthy fats can help you feel full and satisfied, reducing the likelihood of overeating and supporting weight management goals (3).
What are Saturated and Trans Fats?
Not all fats are beneficial, and saturated and trans fats are the two types we should be mindful of limiting. Saturated fats, commonly found in red meat, processed meats, butter, and cream, can raise our LDL cholesterol levels, increasing the risk of heart disease (3). While it’s okay to consume these in moderation, it’s best to focus on healthy fats like those found in plant-based foods and oily fish.
Trans fats, often found in processed foods, baked goods, and fried foods, are particularly harmful. Studies show that trans fats not only raise LDL cholesterol but also lower HDL cholesterol, making them the most harmful type of fat for our heart health (4).
How Much Fat should we Eat?
The amount of fat you need in your diet varies based on your age, gender, and activity level. According to the Australian Guidelines, fats should make up about 20-35% of our daily calorie intake (5). However, the focus should be on consuming healthy fats rather than saturated or trans fats, which should be less than 8-10% of our total daily intake (5).
What are Simple Ways to Incorporate Healthy Fats into Your Diet?
Incorporating healthy fats, including omega-3 and omega-6 fatty acids, into your diet doesn’t have to be complicated. Here are some easy ways to get started:
Cook with olive oil: Replace butter with olive oil when cooking or dressing salads.
Snack on nuts: Almonds, walnuts, and pistachios make for a heart-healthy snack packed with monounsaturated fats and omega-6s.
Add avocado: Use avocado as a spread on toast or add it to your salad for a creamy, nutrient-dense source of fat.
Eat oily fish: Include salmon, sardines, or mackerel in your meals at least twice a week to boost your intake of omega-3 fatty acids.
Add flaxseeds and chia seeds: These plant-based sources of omega-3s can be easily added to smoothies, cereals, or baked goods.
Conclusion
Fats are an essential part of a balanced diet, but it’s important to focus on the right kinds. By incorporating healthy fats like those found in olive oil, nuts, seeds, and oily fish you can support your heart, brain, and overall well-being. On the other hand, limiting saturated and trans fats can reduce the risk of health problems like heart disease.
Remember, fats are not the enemy. Choosing the right fats, in the right balance, is key to a healthier, more balanced lifestyle.
References:
NHMRC. Fats: Total fat & fatty acids. Eat For Health, Nutrient Reference Values, Australian Government.
https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/fats-total-fat-fatty-acids
Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacotherapy. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6.
Department of Health. Dietary Fats. Better Health Channel, Victorian Government, May 3, 2024.
https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils
Mayo clinic (2022). Trans fat is double trouble for heart health. MFMER, Feb 23, 2022.
NHMRC. Macronutrient Balance. Eat For Health, Nutrient Reference Values, Australian Government.
https://www.eatforhealth.gov.au/nutrient-reference-values/chronic-disease/macronutrient-balance
Copywrite: Lyndal Schnabel Dietitian 2024