You may already be familiar with omega-3, which is found primarily in fish oil supplements. But did you know it is one of the essential fatty acids that play a role in heart, brain and eye health?

While consuming fats may sound like a bad thing, some actually help to keep our heart healthy and are thus deemed “good” fats.

Indeed, dietary fats are essential components for our body. Along with carbohydrates and proteins, fats are an excellent source of energy, as 1g of fat provides 9 kcals of energy.

Dietary fats also play a significant role in protecting organs, reducing inflammation and contributing to blood clotting. They also assist in the transportation of fat-soluble vitamins such as vitamins A, D, E and K.

And fats, of course, impart taste and flavour to food, enhancing palatability.

In the Malaysian context, a large percentage of fatty acids in our diet is derived from vegetable oils – often a mix of polyunsaturated, monounsaturated, and saturated fatty acids in varying proportions.

• Monounsaturated fats

These are your heart’s best friends. Research has consistently shown that eating foods rich in monounsaturated fats can have a positive impact on your blood cholesterol level, which, in turn, decreases the risk of cardiovascular diseases.

Examples of foods rich in monounsaturated fats are oils (sunflower, olive, canola), avocados, nuts (cashews, almonds, peanuts), and seeds (sesame, chia, pumpkin).

• Polyunsaturated fats

Also known as “essential fats” as the body cannot make them on its own, polyunsaturated fats are found in external sources like foods or supplements.

These fats, which include essential fatty acids like omega-3 and omega-6, similarly play a pivotal role in decreasing heart disease risk by lowering cholesterol levels.

Bad fats

Eating saturated and trans fats increases your total cholesterol and LDL or “bad” cholesterol, and in turn raises your risk of heart disease. As such, intake of these should be kept to a minimum.

• Saturated fats

These fats are thought to raise LDL cholesterol levels, increasing the risk of heart diseases like hypertension, hypercholesterolemia, and stroke.

Examples of foods rich in saturated fats are red meat, butter, cheese, and full-fat dairy items. Certain plant oils like coconut and palm also contain saturated fats.

While there’s no need to eliminate all saturated fats from your diet, experts recommend limiting intake to no more than 10% of your daily calories.

• Trans fats

Small amounts of naturally occurring trans fats can be found in meat and dairy products. But it is artificial trans fats, often labelled as “partially hydrogenated oils”, that you should watch out for.

Found in many processed and fried foods such as fried chicken, burgers, baked goods like pastries and donuts, and margarine or non-butter spreads, artificial trans fats not only raise bad LDL cholesterol but lower “good” cholesterol (HDL) levels, which impacts heart health.

In addition, artificial trans fats can result in inflammation that is often linked to the development of heart disease, stroke, diabetes, and other chronic conditions.

For this reason, it is encouraged to avoid trans fats or partially hydrogenated oils to keep your heart health in check.

How much fat should you consume a day?

Generally,

• men should consume under 30g of saturated fat per day;
• women should have less than 20g of saturated fat per day;
• men and women should consume no more than 5g of trans fat per day; and
• children should have less trans fat and saturated fat per day than adults.

Note, however, that the amount of fat one should eat in a day depends on individual dietary needs and goals, as well as overall calorie intake.

Instead of obsessively counting fat in grammes, aim for a diet rich in vegetables, fruit, nuts and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed items.

Following a Mediterranean diet – rich in olives and olive oil – can also ensure you get enough good fats in your diet while limiting the bad ones.

Finally, it’s important to note that foods typically consist of a blend of different fat types. While certain fats may be more prominent in specific foods – for example, saturated fat in butter – you would also consume monounsaturated fat along with it.

Ultimately, knowing which food sources are high in different kinds of fat can help you make healthier choices. Remember, don’t go “no fat”, go “good fat”!

This article was written by DOC2US, a mobile application that allows you to talk to a doctor or any healthcare professionals via text chat at any time and from anywhere.