Ultimate Guide to Choosing Healthy Fats in Your Diet

For years, fats were often blamed for health issues like heart disease and obesity, leading to the popularity of low-fat diets. While certain fats—especially hydrogenated and trans fats—can indeed harm our health, other fats, such as Essential Fatty Acids (EFAs), are vital for overall wellness.

What is fat?

Pure fats and oils are found in vegetable oil, nuts, seeds, meat, fish and dairy products. Fats are also found in many processed foods such as crisps, biscuits, cakes, ready-made meals etc. The only difference between oil and fat is whether or not it is solid at room temperature. Types of fat differ by their chemical structure, which foods they are predominant in and how beneficial they are to us.

Saturated Fats

They tend to be solid at room temperature and are mostly found in meat (especially red) and dairy. Excessive consumption of saturated fats is associated with obesity, heart disease, cancer and diabetes and it puts extra stress on the body’s metabolism, for example, by influencing the body’s ability to convert EFAs. Consumption of saturated fats should be limited (the body can make the small amount it needs from EFAs). Limit red meats and dairy. However, coconut oil although high in saturated fat remains stable at higher temperatures thus less susceptible to heat damage and becoming harmful. 

Unsaturated fats

They tend to be liquid at room temperature and are further sub-divided into:

-        Monounsaturated fats which are mostly found in olive oil and avocado oil.

-        Polyunsaturated fats which are mostly found in margarine, vegetable oils, seeds, nuts and fish.

-        Essential Fatty Acids (EFAs) which are healthy, polyunsaturated fats found mainly in seeds, nuts and oily fish. EFAs are those which we can’t make ourselves and it is essential to include these in our diet.

-        Hydrogenated & trans fats are chemically altered fats mostly found in processed foods.

Why eat fat?

Fats are an essential energy source, but EFAs, in particular, play crucial roles in various bodily functions:

• brain and nerve function

• boosting immunity

• balancing hormones

• reducing inflammation

• promoting healthy skin, hair and nails

• prevention of heart attacks and strokes

• transporting fat-soluble vitamins A, D and E

•  and much more…..

A deficiency of EFAs can lead to:

• depression and mental health problems

• dry eyes

•  Eczema, psoriasis or dry skin

•  Pre-menstrual syndrome

•  inflammatory disorders such as arthritis

•  tendency to clot formation in blood

• lowered metabolic rate resulting in weight gain

•  hyperactivity and attention deficit disorder ADHD in children

•  and much more…..

  
  

Essential Fatty Acids (EFAs)

EFAs are essential to life and cannot be synthesised in the body, so it is vital to eat enough in the diet (and in some cases consider a supplement). These are considered healthy fats. Cooking, heating and food processing can easily damage EFAs.

There are two types of EFAs – Omega 6 and Omega 3.

Linoleic Acid is the ‘grandmother’ of the Omega-6 family, which is broken down into the more active substance GLA, before being converted into prostaglandins.

Alpha Linolenic acid is the grandmother of the Omega-3 family, and is broken down into the more active substances, EPA and DHA, before being converted into prostaglandins. Prostaglandins are hormone-like substances, which play a major role in your health, as they have an anti-inflammatory effect.

Good food sources of Omega 6	Good food sources of Omega 3
Sunflower seeds Sesame seeds Hemp seeds Walnuts Almonds Hazelnuts Brazil Nuts	Oily fish (salmon, tuna (fresh), mackerel, herrings, sardines, pilchards) Flax/Linseeds Pumpkin seeds Chai seeds Hemp seeds Walnuts Green leafy vegetable especially spinach and cabbage

A good balance of Omega-6 and Omega-3 in your diet is a ratio of 1:1

The average ratio in Western diets is around 20:1 in favour of omega-6, so it is important to have more omega-3 in your diet.

The baddies - Trans Fatty Acids

Trans Fatty Acids occur in three ways and should be avoided: Check labels and avoid processed foods. It is also called partially hydrogenated oil/fat.

• Hydrogenated fats are polyunsaturated fats, which have been processed by food manufacturers, often to turn oils into solids, such as margarines and vegetable shortenings.

  
  

• Frying in polyunsaturated fats can damage the delicate chemical structure and interfere with the way in which our cells function. Vegetable oils are much more prone to damage so do not cook with them.

  
  

• Food manufacturers often refine, deodorise and bleach oils in order to increase shelf life.

So which Fats to use?

Olive & avocado oil are monounsaturated fat, which forms a large part of the Mediterranean diet, believed to be healthy. Olive Oil is best when cold-pressed, extra virgin and unrefined and used cold drizzled on salads. When cooking olive oil (not extra virgin) has the benefit of being safe to use in small quantities. Never overheat oil and always throw away if it starts to smoke.

Coconut oil is solid at room temperature and can be bought either as natural or odour-less. It is a saturated fat but is medium short chain fatty acids and remains more stable at hotter temperatures thus not oxidized into harmful free radicals and detrimental to health.

·       Use extra virgin olive oil or avocado oil drizzled on salad

·       Use coconut oil, avocado oil or olive oil for cooking

Butter vs plant-based spreads

Butter and plant-based spreads each offer unique benefits and drawbacks. Butter, a natural product from cream, contains saturated fats as well as small amounts of healthy fats like butyric acid and conjugated linoleic acid, which can support gut health and may have anti-inflammatory properties. It's also free from artificial ingredients and additives often found in some plant-based spreads. However, butter is higher in saturated fats, which, in excess, may affect heart health. Plant-based spreads, on the other hand, are often lower in saturated fat and may include heart-healthy unsaturated fats, depending on the oils used. However, some brands contain hydrogenated oils or additives, and certain plant-based spreads can contain trans fats, which should be avoided. When choosing between the two, reading labels carefully and considering dietary needs and preferences can help make the best choice. Butter in moderation in your diet may be a preferred option. If you need to avoid dairy, try goat's butter as an alternative as it has smaller protein particles and easier to digest. If you need to avoid lactose, check the labels on plant-based spreads.

How to eat Healthy Fats in your diet

Summary of Omega 6 and Omega 3 sources: 

Good food sources of Omega 6	Good food sources of Omega 3
Sunflower seeds Sesame seeds Hemp seeds Walnuts Almonds Hazelnuts Brazil Nuts	Oily fish (salmon, tuna (fresh), mackerel, herrings, sardines, pilchards) Flax/Linseeds Pumpkin seeds Chai seeds Hemp seeds Walnuts Green leafy vegetable especially spinach and cabbage

 Eat seeds and nuts –

• Add pumpkin and sunflower seeds to breakfasts, yoghurt & in salads and soups. Also there are a number of ground seeds mixes you can buy now, such as Yum & Yay or Linwoods. Alternatively, for greater benefit and less loss of EFA’s make your own, mix one measure each of freshly ground sesame, sunflower and pumpkin seeds, and three measures of freshly ground flax seeds in a sealed jar in the fridge.

  
  

• Add a heaped teaspoon of these seeds to your breakfast each morning, or on salads or fruit.

  
  

• Use fresh seeds and nuts (unsalted walnuts, almonds, hazelnuts and brazils) as snacks instead of biscuits and confectionery.

  
  

• Add seeds to cooking, such as stir-fry's for extra flavour and on the top of soups.

  
  

• Use seeds to make healthy granola and/or oat bars for snacking.

Eat oily fish –

• A 100g serving of mackerel, organic salmon, fresh tuna, herring or sardines, two to three times per week provides a good source of omega-3 fats. Buy tinned in olive oil or tomato sauce. Tuna in tins loses the omega-3 but still provides a good source of protein.

Use for salads and spreads –

• extra virgin olive oil, avocado oil, butter in moderation (goats butter is a good alternative to cows as it contains smaller molecules).

Use for cooking –

• coconut oil (natural or odourless), avocado oil, olive oil & ghee for high heat (frying, sautéing & roasting). And butter for low heat cooking.

Adopt healthy cooking methods -

• avoid fried foods and try to steam food where possible.

• Use coconut oil, avocado oil or olive oil for gentle frying. If an oil ever starts smoking, throw away and start again.

  
  

• Purchase an air-fryer.

Minimise intake of saturated, processed and hydrogenated fats - this includes

• meats -  bacon, ham, corned beef, chorizo, salami, hot dogs, sausages, hamburgers, meat pies & pasties

• dairy products -  ice cream & chocolate

• deep fried foods -  French fries, chips, chicken nuggets & crisps

• sweet stuff - confectionery, chocolate bars, biscuits, buns, cakes, sweets & sweetened drinks

• ready meals

• spreads - margarine, mayonnaise and most salad dressings.

• check labels and avoid partially hydrogenated fats.

Quick Tips for Adding Essential Fats

• Breakfast: Sprinkle pumpkin, sunflower, sesame & flaxseeds on yogurt or porridge.

  
  

• Lunch: Include a salad with walnuts and either sprinkle olive or avocado oil or make a dressing made with lemon. Sprinkle pumpkin seeds on homemade soup.

  
  

• Dinner: Add a portion of grilled salmon, tuna or mackerel.

  
  

• Snacks: Enjoy a handful of almonds or walnuts. Snack on humous.

Consider Supplements

• If you are showing signs of EFA deficiency, you may need a supplement. Starflower or Evening Primrose Oil offer good Omega 6 (GLA) supplementation. Fish Oil (EPA & DHA) offer good Omega 3 (EPA/DHA) supplementation.

  
  

• Certain vitamins and minerals such as Biotin, Magnesium, Zinc and Vitamin B6 and Vitamin C play a vital role in breaking down EFAs and I can advise if you may be deficient in these.

Testing

• Not sure of how much oily fish to have or if this is something you even need to do. There is a functional test to find out your fatty acid status. Easy to do finger prick home test posted to your home, which shows your current status of EFAs, omega 6, omega 3, monounsaturated, trans fats and saturated fat. Click the link below to find out more.

By understanding and incorporating essential fats into your diet, you can support heart health, brain function, and overall well-being. For more personalized guidance or support, feel free to book a 30 complimentary call with me on the link below.

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