Fat plays a vital role in our overall health, but consuming too much, especially saturated fat, can increase cholesterol levels and the risk of heart disease. Current guidelines recommend reducing overall fat intake and replacing saturated fats with unsaturated fats. This article explores which foods are considered fatty, helping you make informed dietary choices.
Why We Need Some Fat
A small amount of fat is essential for a healthy, balanced diet. Fat provides essential fatty acids that our bodies cannot produce. It also aids in the absorption of fat-soluble vitamins like A, D, and E. Any unused fat, carbohydrates, or proteins are converted into body fat.
All fats are high in energy, providing 9kcal (37kJ) per gram, compared to 4kcal (17kJ) for carbohydrates and protein.
The main types of fat in food are:
- Saturated fats
- Unsaturated fats
Most fats and oils contain a mix of both types. A healthy diet involves minimizing saturated and trans fats while incorporating unsaturated fats.
Saturated Fats: The Primary Culprits
Saturated fats are present in a variety of foods, both sweet and savory. They primarily originate from animal sources, including meat and dairy products, as well as some plant-based options like palm and coconut oil.
Common Fatty Foods High in Saturated Fats
- Fatty Cuts of Meat: Ribeye steaks, pork belly, and lamb chops are examples.
- Processed Meats: Sausages, bacon, and meat pies.
- Dairy Products: Butter, ghee, lard, hard cheeses (cheddar), cream, sour cream, and ice cream.
Alt text: A close-up of various dairy products, including butter, cheese, and cream, showcasing their rich texture and high saturated fat content.
- Snacks: Cheese crackers and certain types of popcorn.
- Confectionery: Chocolate.
- Baked Goods: Biscuits, cakes, and pastries.
- Oils: Palm oil, coconut oil, and coconut cream.
The Impact of Saturated Fats on Cholesterol
Cholesterol, a fatty substance mainly produced by the liver, is carried in the blood as low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
Excessive consumption of saturated fats can elevate “bad” LDL cholesterol levels, increasing the risk of heart disease and stroke. Conversely, “good” HDL cholesterol helps remove cholesterol from the body, transporting it to the liver for disposal.
Saturated Fat Guidelines
The general recommendation is to limit saturated fat intake.
Recommended Daily Limits:
- Men: No more than 30g of saturated fat
- Women: No more than 20g of saturated fat
- Children: Less than the adult recommendation
Trans Fats: Another Fat to Watch
Trans fats occur naturally in small amounts in meat and dairy products. They can also be found in partially hydrogenated vegetable oil.
Like saturated fats, trans fats can raise cholesterol levels. It is recommended that adults consume no more than about 5g of trans fats daily. Many supermarkets have removed partially hydrogenated vegetable oil from their own-brand products. When monitoring fat intake, it’s crucial to prioritize reducing saturated fats, as they typically make up a larger portion of dietary fat.
Unsaturated Fats: The Healthier Choice
To reduce the risk of heart disease, it’s advisable to lower overall fat intake and substitute saturated fats with unsaturated fats. Evidence suggests that this swap can help lower cholesterol levels. Unsaturated fats, primarily found in plant oils and fish, are categorized as monounsaturated or polyunsaturated.
Monounsaturated Fats
Monounsaturated fats protect the heart by maintaining “good” HDL cholesterol levels while reducing “bad” LDL cholesterol levels.
Sources of Monounsaturated Fats:
- Olive oil, rapeseed oil, and spreads made from these oils
- Avocados
- Nuts like almonds, Brazil nuts, and peanuts
Polyunsaturated Fats
Polyunsaturated fats also help lower “bad” LDL cholesterol levels. There are two primary types: omega-3 and omega-6.
Omega-6 fats are found in vegetable oils like rapeseed, corn, and sunflower. Nuts with higher omega-6 content include walnuts, almonds, and cashews.
Omega-3 fats are found in oily fish such as kippers, herring, trout, sardines, salmon, and mackerel. It’s recommended to eat at least two portions of fish weekly, with one being oily fish, to ensure sufficient omega-3 intake.
Vegetarian sources of omega-3 fatty acids include flaxseed (linseed) oil, rapeseed oil, walnuts, and omega-3 enriched eggs.
Buying Lower Fat Foods: Reading Labels
Nutrition labels on food packaging are valuable tools for reducing total fat and saturated fat intake.
Understanding Fat Content
- Total Fat:
- High fat: More than 17.5g of fat per 100g
- Low fat: 3g of fat or less per 100g (1.5g per 100ml for liquids)
- Fat-free: 0.5g of fat or less per 100g or 100ml
- Saturated Fat:
- High in sat fat: More than 5g of saturates per 100g
- Low in sat fat: 1.5g of saturates or less per 100g (0.75g per 100ml for liquids)
- Sat fat-free: 0.1g of saturates per 100g or 100ml
Deciphering “Lower Fat” Labels
For a product to be labeled “lower fat,” “reduced fat,” “lite,” or “light,” it must contain at least 30% less fat than a similar product. However, if the original product is high in fat, the lower-fat version may still be a high-fat food (17.5g or more of fat per 100g).
Lower-fat foods are not necessarily lower in calories, as sugar may replace the fat, resulting in a similar energy content. Always check the nutrition label to verify the fat and energy content.
Conclusion: Making Informed Choices
Identifying What Foods Are Considered Fatty Foods is the first step toward adopting a heart-healthy diet. By prioritizing unsaturated fats, limiting saturated and trans fats, and carefully reading nutrition labels, you can make informed choices that contribute to your overall well-being. Remember that a balanced and nutritious diet involves more than just reducing fat intake.
