Fats and heart health

Importance of fat in the diet 

Fats are the body’s second source of energy, and our body uses them for fuel when carbohydrate stores have run out. We need fats in our diet so our body can absorb vitamins A, D, E and K, which are fat-soluble vitamins that can only be absorbed when there is fat present.  

Fats also provide essential fatty acids that the body cannot make itself. These fatty acids help to regulate the immune and central nervous system, as well as help with skin health, brain function, heart health and cancer prevention.  

Finally, fats protect the vital organs, including the heart, and insulate the body from extreme temperatures. Fats should make up 20% to 35% of your daily energy intake.  

Types of fats 

Saturated or unhealthy fats have a negative effect on your body and health. These often increase your LDL or bad cholesterol levels, which can lead to blockages in your arteries and a heart attack. Therefore, these should be consumed irregularly and eaten in small amounts.  

Unsaturated or healthy fats can benefit your health and your heart. These increase the amount of HDL or good cholesterol in your blood, helping to keep your arteries clear and working efficiently. These should be consumed more frequently than saturated fats due to their health benefits, but they’re still high in calories and should be eaten in moderation, as part of a healthy balanced diet.  

Sources of fats 

Foods high in saturated fats include cheese, butter, cream, cakes, biscuits, coconut oil and processed meats. It is worth noting that whilst coconut oil may have some health benefits, it is high in saturated fat and its consumption should be limited. 

Unsaturated fats are found in avocados, olive oil, nuts, seeds and oily fish. Types of oily fish include herring, pilchards, salmon, sardines, sprats, trout and mackerel.