Are fats bad for you?

We’ve grown up with the message that fat is bad for us and that we should be avoiding it, with low fat diets and foods marketed as the ‘healthy’ option.  

However, we need sufficient quality fat in our diet to promote good health and immune function:

• Fat provides the building blocks for hormones such as cortisol, oestrogen and testosterone


• It is a key part of the structure of our cell membranes (so will affect all body tissue like your skin, nails, hair, joints etc)

• It supports brain function (our brain is made up of nearly 60% fat)


• It regulates inflammation. Inflammation is a normal part of our immune response, but too much inflammation can be very damaging to the body and underlies many chronic health conditions such as cardiovascular disease, diabetes and obesity. Inflammation also plays a role in how we respond and deal with infections and viruses. In particular, we are talking about Omega 3 fats (oily fish such as salmon, sardines, mackerel, herring, anchovies) as they are anti-inflammatory and promote healing. Our intake of Omega 3 is typically low in western diets.


• It helps keep us full for longer so you are less likely to snack and crave sugar, which means it can help control appetite and weight.

   

Tips for getting the right fats into your diet

So here are a few tips to make sure you are getting the right kind of fats into your diet:


• Eat more anti-inflammatory fats (Omega 3). 

• Aim for 2-3 portions of oily fish a week. If you don’t eat fish you can get some from walnuts, flaxseeds and oils such as flax, hemp, walnut - but you may want to consider a fish oil supplement.


• Other healthy fat sources include extra virgin olive oil, avocados, olives – include in salads. Nuts (e.g. almonds, walnuts) and seeds (chia, flax) have as snacks or with breakfasts. Grass fed eggs.


• Use small amounts of butter or ghee in place of margarine.


• Avoid processed foods as much as possible. These usually contain fats from refined, processed vegetable oils (e.g. canola, sunflower) which cause inflammation in the body.

Written by Sophie Lett

If you want to know more about how to get a more balanced diet, personalised advice and recommendations on how to improve your nutrition and lifestyle, then click the link to find out more about our Diet MOT or contact us here.