Fats
Fat is the most energy-dense nutrient, providing around nine calories of energy in each gram. Fat also provides fatty acids which are needed for many vital functions in the body.
In small quantities, fat is essential for good health but it should represent no more than 30% of daily energy intake. Fat stores average 15 - 22% for men and 25-35% for women.
Eating a lot of fat, particularly saturated fat, is unhealthy. It increases the risk of cardiovascular disease (including heart attack and stroke) and because it is so rich in calories, makes it much easier to become obese. Most of us should aim to reduce the proportion of saturated fats in our diet, and also the total fat content of our diet.
The roles of fats in the body include:
- Cushions vital organs
- Body insulation
- Fat makes up the myelin sheath of nerve axons
- Fat gives food its flavour, aroma, tenderness and its palatability
Saturated fats
Are solid at room temperature, and come from meat and dairy products. A high intake of saturated fat increases the risk of cardiovascular disease. You should aim to consume no more than 10% of your total energy from saturated fats. Cutting the fat off meat and eating lower-fat versions of dairy foods - semi-skimmed milk, yoghurt instead of cream, etc - can help to achieve this.
Unsaturated fats
Come mainly from vegetable and fish sources. They tend to be liquid at room temperature. Unsaturated fats are divided into two types - monounsaturates and polyunsaturates. They are both healthier than saturated fats and it makes sense to replace some of the saturated fats in your diet with unsaturated ones, replacing butter with olive oil and meat with fish. Most of us need to increase our intake of omega 3 fatty acids. This type of fatty acid helps to protect us against heart disease. Eating a portion of oily fish (e.g. sardines, mackerel or salmon) every week is a good way to meet your omega 3 requirements.
Cholesterol.
Cholesterol is another type of fat. As it is so important to the body it is manufactured as required by the liver. Therefore there is no need to consume cholesterol in the diet. Cholesterol is only found in animal products as it is produced by the liver of the animal.
Sources of Cholesterol:
- Egg yolk
- Liver
- Shrimps
- Some meats and dairy produce contain cholesterol
High levels of cholesterol in the blood increase the risk of heart disease. Dietary cholesterol does not contribute much to blood cholesterol in most people. Saturated fats contribute more to blood cholesterol, so it's more important to reduce these.