Dietary fat is a macronutrient that provides energy to the body and plays a crucial role in cell development, hormone production, and brain and heart health.
Fats are made up of fatty acids, some of which are classified as essential fatty acids because the body cannot produce them—meaning they must be obtained through diet.
Types of Dietary Fats
Fats are generally classified into healthy fats (unsaturated fats) and less healthy fats (saturated and trans fats).
1️⃣ Healthy Fats – Unsaturated Fats
Unsaturated fats are beneficial for heart health, brain function, and inflammation control. They are divided into:
Monounsaturated Fats
Polyunsaturated Fats (including Omega-3 & Omega-6 fatty acids)
Sources of Healthy Fats:
Nuts & seeds (almonds, walnuts, Brazil nuts, chia seeds, pepitas, sunflower seeds)
Extra virgin olive oil
Oily fish (tuna, salmon, sardines)
Avocados
Soybeans & plant-based oils
Including these fats in your diet can support cardiovascular health, cognitive function, and overall well-being.
2️⃣ Less Healthy Fats – Saturated & Trans Fats
Saturated and trans fats have been linked to increased cholesterol levels and a higher risk of heart disease.
🔴 Saturated Fats
Saturated fats are mostly found in animal products and processed foods. Overconsumption can lead to the hardening of blood vessels and cardiovascular issues.
Sources of Saturated Fats:
Animal products (visible fat on meats, processed meats)
Dairy products (butter, cream, cheese)
Processed foods (chocolate, chips, biscuits, cakes)
Deep-fried foods (hot chips, crumbed fish, spring rolls)
⚠️ Trans Fats
Trans fats are artificially produced through hydrogenation (a process that makes oils more solid and shelf-stable). These fats increase bad cholesterol (LDL) and decrease good cholesterol (HDL), contributing to heart disease.
Sources of Trans Fats:
Baked goods (muffins, cakes, pastries, biscuits)
Margarine & some processed spreads
Deep-fried fast foods
Making Healthier Fat Choices
✔️ Prioritize unsaturated fats (from nuts, seeds, fish, and plant-based oils).
✔️ Limit saturated fats (opt for lean meats and low-fat dairy).
✔️ Avoid trans fats (minimize intake of processed and deep-fried foods).
✔️ Use healthier cooking oils (extra virgin olive oil instead of butter or margarine).
Final Thoughts
Fats are an essential part of a balanced diet, but choosing the right types of fats can support your overall health and reduce the risk of heart disease.