The truth about fats: why your heart may need you to eat more

We’ve all seen the labels: fat-free, reduced-fat, 0% fat. For decades, we were told that fat was the enemy of a healthy heart. As science has evolved however, we’ve learned that the right kind of fat isn’t just okay, it’s essential for numerous aspects of good health, especially our hearts.

From providing fuel for your brain, giving structure to your body cells and protecting your arteries, healthy fats play a very important role in a balanced diet.

What are ‘healthy fats’?

Fats that are considered to be more beneficial to health are unsaturated. These are typically found in plant-based oils, nuts, seeds and certain fish. They fall into two main categories:

Monounsaturated fats which are found in abundance in olive oil, nuts, seeds and avocados.

Polyunsaturated fats include omega-3 and omega-6 polyunsaturated fatty acids (PUFAs), found in walnuts, flaxseeds, and fatty fish, which include salmon, mackerel, anchovies, trout and sardines.

Heart-health benefits

Incorporating these fats into your diet will not only add flavour to your food but can also help protect your cardiovascular system. Examples of how they do this include:

·       Cholesterol management: studies have shown that healthy fats can lower your levels of smaller, denser LDL cholesterol that can get trapped in blood vessels and may lead to development of atherosclerotic plaques.

·       Reduced inflammation: omega-3 PUFAs have potent anti-inflammatory properties and may help keep your blood vessels flexible and free of blockages.

·       Blood pressure support: regular consumption of unsaturated fats has been linked to improved blood pressure levels, reducing the strain on your heart.

·       Nutrient absorption: your heart needs vitamins like A, D, E, and K to function optimally. These are all fat-soluble, which means your body needs fat for their absorption into your body.

Some fat myths

1. All saturated fats are bad

 NOT TRUE BECAUSE our bodies need small quantities of saturated fats to support hormone production and cell health. Too much can contribute to blood vessel stiffening but how your body manages saturated fats is personal to you.

2. Cholesterol in foods can raise your blood levels

NOT TRUE BECAUSE the vast majority of cholesterol in your body is made by your liver and is not influenced by the cholesterol you might consume from foods like eggs and prawns. Only very sensitive individuals would need to be careful about cholesterol from foods.

3. You can eat as much healthy fat as you like: 

NOT TRUE BECAUSE fat is the most energy dense of the macronutrients. Whilst many healthy fats bring additional benefits such as anti-inflammatory compounds or additional fibre, if weight management is a goal, you may want to be mindful of portion sizes.