Mini factsheet: Fat facts

Fat Facts – the good, the bad and what you need

Not all fats are bad, a small amount of ‘good’ fat is essential for health. It provides energy and helps you absorb some nutrients.

Our brains contain 60 per cent fat – but it’s not the type found in sausages or butter!

Meet the fat family

Bad fats

We don’t need saturated fat. Found in fatty meats, butter, lard, cream, cheese, cakes and items with coconut or palm oil, it raises cholesterol and increases the risk of heart disease, stroke, obesity and diabetes.

Trans fats, present in meat, dairy and some processed foods increase cholesterol levels even more than saturated fats! Government advice: cut down on fats and replace saturated fats with healthier unsaturated ones.

Good fats

Monounsaturated fats help develop and maintain your cells and can lower cholesterol.

Polyunsaturated fats offer many health benefits too – there are two main types:

• Omega-6 fats provide energy and support the immune system. Linoleic acid (LA) is an essential fatty acid that must come from the diet.
• Omega-3 fats are essential for healthy hearts and minds! They can increase ‘good’ cholesterol, lower blood pressure and reduce the build-up of unhealthy fatty substances in your arteries. They are anti-inflammatory, may help combat arthritis and lower dementia risk. Alpha¬linolenic acid (ALA) is found in flaxseed and walnuts. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in oily fish and algae but can be made in small amounts in the body from ALA.

Plant omega-3’s are best

Fish get omega-3s from eating algae and other fish (that have eaten algae). All the world’s oceans are polluted, so most fish are contaminated with polychlorinated biphenyls (PCBs), dioxins and mercury. Fish oil studies do not support claims for preventing heart attacks and strokes. You’re better off getting omega-3s from plant foods.

Signs of deficiency

Low levels of essential fatty acids can lead to excessive thirst, frequent urination, dry or rough skin, dry hair, dandruff, brittle nails, headaches, stomach ache, diarrhoea and constipation. Low DHA levels may affect behaviour, learning and mood.

What to eat each day

Modern Western diets contain more omega-6 fats than we need and less omega-3s. To redress the balance, avoid processed foods and cook with olive oil instead of sunflower oil. Boost your omega-3 intake by including one of the following every day:

• 1-2 tablespoons of ground flaxseed
• 1-2 teaspoons of flaxseed oil
• A small handful of walnuts

Top tips

• Whole flaxseeds pass through your body undigested, use ground seeds and oil to get most benefit
• Keep oils and ground flaxseed in the fridge to prevent damage from light and heat
• Don’t cook with flaxseed oil – use it in dressings, dips and drizzled on food
• Sprinkle flaxseed on breakfast cereals or add to smoothies

Most people can get all the omega-3s they need from a well-balanced vegan diet including flaxseed oil, nuts and seeds. If you are concerned, you can buy vegan supplements of algal omega-3 (EPA and DHA).