Download Fat info sheet

Good fats – Bad fats
The type of fat you eat, is much more important to your health than the amount of fat you eat. What really
matters when it comes to avoiding diseases, is to pay attention to the type of fat you eat. You can prevent
many diseases by eating healthier fats. You probably have heard that there are good fats and bad fats, but
what are they? Find all the information you need about fats, to make the right fat choices. Learn about the
four major types of fatty acids below.
Different types of Fatty Acids
All fats contains fatty acids, which are the building blocks of the fat in the foods we eat and the fat in our
bodies. There are four types of fatty acids that are important to your health and these are: trans fatty acids,
saturated fatty acids, mono unsaturated fatty acids, poly unsaturated fatty acids. Trans fatty acids are
unhealthy fats and should be avoided, whereas poly unsaturated fats are healthy fats that our body need.
Poly unsaturated fatty acids are essential for our health, and this is why they are often referred to as
essential fatty acids. 30% of the total calories should come from fats.
1. Trans fatty acids
(fried foods, processed foods, hard butter, margarine)
Trans fatty acids are often referred to as trans fats. These unhealthy fats are made by a chemical process
called partial hydrogenation. Trans fatty acids form when vegetable oil hardens. Trans fatty acids can be
found in pre-packaged foods, fried foods, French fries, micro waved popcorn and in foods from fast food
chains. You should avoid a diet containing trans fatty acids since they are linked to heart diseases.
2. Saturated fatty acids
(solid at room temperature, animal sources)
Saturated fatty acids are found in animal products like butter, cheese, milk, ice cream and meat. They are
also found in some vegetable oils like coconut oil and palm oil. Diet rich in saturated fats can cause high
cholesterol levels and should therefore be avoided.
3. Mono unsaturated fatty acids
(vegetable oils)
Olive and canola oils, walnuts, almonds, pistachios and avocado are all high in mono unsaturated fatty
acids. Mono unsaturated fatty acids improve your blood cholesterol and may protect you against heart
disease and stroke. Mono unsaturated fatty acids can have a beneficial effect on your health when it’s used
to replace saturated fats.
4. Poly unsaturated fatty acids
(essential fatty acids: omega 3, omega 6)
Poly unsaturated fatty acids are often referred to as essential fatty acids, because they are necessary in the
diet as they can not be made in the human body. Essential fatty acids are important for inflammation and
immune response, blood clotting, blood pressure and blood lipid levels. Poly unsaturated (essential) fatty
acids) include:
Omega 3 – Alpha-Linolenic Acid (ALA) – found in vegetables, fruits, nuts, grains, seeds, sunflower oil,
soya
Omega 6 – Linolenic Acid (LA) – found in green leafy vegetables, salmon, mackerel, flax seeds, walnuts
Why are essential fatty acids important?
Essential fatty acids (EFAs) are fats that are essential to the diet because the body cannot produce them.
Essential fatty acids have many important functions and are needed for normal growth and behavior.
Essential fatty acids are important for healthy and balanced:
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cell membranes
hormone level
immune system
hair and skin
sex and adrenal hormones
intestinal bacteria
synthesis of tissue lipids
cholesterol levels
prostaglandins
nerve impulses
memory and learning ability
Foods rich in essential fatty acids
Evening primrose oil, grape seed oil, flaxseed oil, soybeans, walnuts, sesame seeds, sunflower seeds,
avocados, meat, salmon, trout, mackerel and tuna are all rich in essential fatty acids. Foods rich in Omega 3
include salmon, mackerel, herring, sardines, shellfish, rapeseed oil, flaxseed oil, walnut oil, canola oil, and
walnut oil. Foods rich in Omega 6 include corn oil, sunflower oil, soybean oil, sesame seed, and sesame
seed oil.
Tips on healthy fats
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Avoid fried and processed foods.
Replace saturated fatty acids with mono unsaturated fatty acids. For example: use vegetable oils
when cooking, instead of cooking with margarine or butter.
Make sure you eat enough of the essential fatty acids, since they cannot be made in the body. For
example: eat more fatty fish and reduce red meat in your diet.
Note: Small children should not be on a fat-restricted diet because fat is an important nutrient for brain
development.