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Fat Types

Posted by Nutrition Professionals Australia on 4 July 2014
Fat Types

Are some fats healthy? Which ones should we eat?

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. 

1. Saturated Fats

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..

2. Monounsaturated Fats

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.

3. Polyunsaturated Fats

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.

Author: Nutrition Professionals Australia
Tags: Fats

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