Many people believe that eating fats should be avoided at all costs, but fats are an important part of a healthy balanced diet and are needed for your body to function. However, consuming too much-saturated fat increases your risk of developing heart disease. You should consume no more than 10% of your daily energy intake from saturated fats. But unsurprisingly, adults in the UK consume around 12.4% on average, which can lead to excess weight gain and heart disease. In this healthy tip, we discuss the importance of fat, different types of fat and the sources of them.
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.
Sign up to receive our monthly Healthy Tip emails directly to your inbox
Discover ways to look after you heart
Cooking from scratch is important for our health, can benefit our cardiovascular health. In this article, we share practical tips for those looking to start or increase their home cooking.
Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, explores how good nutrition is one of the most important building blocks for a child’s health and offers advice on how to support your child’s heart health.
Did you know that over 66% of the UK population doesn’t drink enough water? Lauren Hewitt, Registered Associate Nutritionist at Heart Research UK, breaks down why staying hydrated is essential for overall heart health.
Exercise isn’t just about hitting the gym or going for a run, it is any movement that gets your muscles working and burns energy. No matter your age, fitness level or ability, there is something for everyone. Lauren Hewitt, Registered Associate Nutritionist at Heart Research UK, breaks down the benefits of physical activity and simple ways to get started.
Explore our collection of heart healthy recipes
High-protein pasta salad skewers with fibre-rich vegetables.
A creamy, low-fat treat made with just two ingredients.
The perfect cheers to your health
A strawberry Ace