Scientific thinking on fat has shifted dramatically in recent decades and it’s a complex area that is still developing today. However,there is a general agreement that we should enjoy some healthier fats within our diet. Not all fats are alike.

Fat is crucial to our wellbeing. It gives us energy, delivers flavour to our food and helps us feel full and satisfied. The body requires fat to absorb certain vitamins there for should be consumed in moderation. Fat is not the enemy!

So why not all equal?

Different types of fat present different effects on our body and it is the type of fat that should be considered when consuming.

Saturated fats are fats found mostly in meat and dairy food that comes from mainly animal sources and are solid at room temperature. When consumed in moderation can contribute to a healthy balanced unprocessed diet.

Trans fats or artificially hardened vegetable oils are banned in several countries and with good reason. These are the worst types of fat for your health!These types of fat are made when hydrogen is added to healthy unsaturated fat to solidify them and make them less likely to spoil. This type of fat is found in Ultra processed foods which unfortunately is over consumed today. Trans fats raise harmful LDL cholesterol, increase inflammation and make blood more likely to clot.

 Saturated fats and trans fats may have negative effects when consumed in excess. Trans fats should be avoided while saturated fats should be eaten sparingly.

Scientific debate has emerged over the link between saturated fat and heart disease but the main consensus being replacing saturated fat with unsaturated fat lowers the risk and health bodies including the WHO (World Health Organisation) advise limiting saturated fat to no more than 10%-11% of daily calories.

Experts agree a healthy diet will do more to reduce heart disease risk than focusing solely on saturated fat. Saturated fats in moderation contribute to a healthy diet. The key message is to eat less food that’s high in saturated fat and replace with healthier fats from fish and plants- not added sugar or refined carbohydrates. And avoid foods containing Trans fats

Which fat is the healthiest?

 We should try to include both Monounsaturated fat andPolyunsaturated fats, these have been proven to be the healthiest fats and can helpimprove your cholesterol profile.

A type of polyunsaturated fat is omega 3-fatty acids. This is an essential fatty acid to the human body Our bodies cannot make omega 3 essential fatty acids therefore it need to come from our diet. These Omega 3 fats areessential for the optimum function of the body and present many benefits including proven to help lower LDL cholesterol and support heart health and cognition

 Monounsaturated fat and polyunsaturated fats are our healthy fats. These are generally liquid at room temperature. Monounsaturated Fats Improve blood cholesterol level and decrease risk of cardiovascular disease e.g. nuts, Vegetable oils, Penut/almond butter, avocado

Their versality for cooking depend on their smoke points – the temperature range at which they degrade, and many release potentially harmful compounds. It is important to take this into consideration during use. Some should be only used cold, some at moderate and some are suitable at higher temperatures.

Polyunsaturated,Theseare Essential fats as the body cannot make them and needs to be obtained from food. Omega 3 is a polyunsaturated fat and has shown to benefit heart health, decrease risk of coronary heart disease, lower blood pressure e.g. salmon sardines’ walnuts flax seeds chia seeds

Healthy fats are important part of your diet but its crucial to moderate your consumption due to all fats being high in calories

Examples of Healthy Fats

Extra virgin olive oil. Good for heart health,this oil is suitable to lower- temperature cooking, dressing or marinating. Smoke point: 190C-207C.

Rapeseed oil. its combination of unsaturated fats makes this a good choice for a heart healthy daily cooking oil,it can be used for frying or roasting. Smoke point: 204C-230C.

Sunflower oil. Widely used for cooking it contains a high level of omega 6 fatty acids which can help reduce cholesterol but have also been linked to inflammation. Use in moderation. Smoke point: 230C

Coconut Oil. This plant oil contains mostly saturated fatty acids and has been found to raise LDL cholesterol so is best used occasionally. Smole point: 175C-196C

Butter. Butter is primarily a saturated fat but is also a source of vitamins A and D and contains calcium.Smoke point: – 149C-179C.