Most foods contain a mixture of different types of fat, but are classified according to the most predominant fat. There are 3 basic types of fat and each has a different effect on the body.
Saturated fats can increase the level of total cholesterol and bad cholesterol (LDL) in our body. They are also associated with heart disease regardless of cholesterol levels and may have other harmful effects in the body e.g. they may increase the risk of diabetes and cancer. We all should less of this type of fat, regardless of our weight or cholesterol levels..
Monounsaturated fats can help to reduce the level of bad cholesterol (LDL) and appear to be protective against heart disease. These fats should make up the majority of fats in the diet. Olive oil in particular appears to be a significant contributor to the known benefits of the Mediterranean diet.
There are 2 forms of polyunsaturated fats: omega 3 and omega 6 fats. Omega 3 fats reduce the tendency for blood to clot, protect against arrhythmias, lower triglycerides and may lower elevated blood pressure. They have an anti- inflammatory effect in the body. Polyunsaturated fats are effective at reducing total and LDL cholesterol, but there is some controversy about how much of these fats should be included in the diet.
SATURATED FATS | POLYUNSATURATED FATS | MONOUNSATURATED FATS |
Meat fat Chicken skin Salami and mettwurst Fritz, devon Sausages Full cream milk Full fat cheese Regular yoghurts Cream Premium ice cream Butter Cooking margarine Lard Dripping Unspecified oils Palm oil Copha Coconut, coconut milk and cream Savoury biscuits Commercial biscuits and cakes Sweet pastries Croissants Pastry, pies, pasties Deep fried foods Hot chips Potato and corn chips Chocolate |
Polyunsaturated margarine Polyunsaturated oil Sunflower oil Safflower oil Maize oil Corn oil Cotton seed oil Sesame oil Soybean oil Seeds - sunflower, pumpkin, sesame, linseed Nuts – walnuts, pine nuts, brazil nuts Fatty fish |
Canola oil Canola margarine Olive oil Olive oil margarine Sunola oil Peanuts Peanut oil Peanut paste Avocado Olives Almonds Cashews Macadamia Pecans |
Even when when following a low fat diet, it is important to include some unsaturated fats in your daily menu.
Tags: Fats |