Fats: Understanding This Essential Macronutrient
Why do we need fat?
Fats are an important macronutrient. Like the other macronutrients, protein and carbohydrates, it can have an impact on how we feel and perform. It can also directly influence our body weight and body composition. Fats in particular help with hormone regulation, feeling full after a meal, and the promotion of heart healthy cholesterol levels.
Understanding the different types of fat
Not all fats affect our bodies in the same way. Learning about the different types can help us to make better decisions in support of our individual health. Fat is more calorie dense than carbohydrates or protein. One gram of fat provides us with 9 calories, while one gram of protein or carbohydrate provides us with 4 calories(1). Therefore, we want to be mindful of our portions when it comes to our fat intake.
Unsaturated fats: Heart healthy choices
Unsaturated fats include two categories referred to as monounsaturated and polyunsaturated fats. Both are recommended for daily inclusion in our diet but for different reasons. Monounsaturated fats, those found in options like olive oil, avocados, almonds and peanut butter, improve heart health by raising HDL cholesterol and lowering LDL cholesterol. Polyunsaturated fat options, such as salmon, walnuts, and chia seeds, support brain function, reduce overall inflammation in our bodies and also improve cardiovascular health. Including a healthy mix of both monounsaturated and polyunsaturated food sources every day is recommended if you have a goal of optimizing your heart health, reducing inflammation and keeping your brain vibrant.
Saturated fats: Be mindful on intake
Saturated fats are a type of dietary fat found in animal-based foods such as beef, pork, poultry; full-fat dairy products, such as butter, eggs; and tropical oils, such as coconut and palm. Saturated fats are usually solid at room temperature. Eating too much saturated fats can raise our LDL cholesterol. The increased LDL contributes to plaque buildup in our arteries. This can lead to atherosclerosis which reduces blood flow and increases the risk of heart attack and stroke.
Most experts agree that we should aim to moderate our intake of this form of fat. The most recent RDA recommendation (2025-2030) suggests that we should limit our intake to less than 10% of our total calories. Further, it is also recommended to replace excess saturated fat in our diets with the aforementioned unsaturated fats instead.
Trans fats: Fats to limit
Trans fats are a type of unsaturated fat that come in two forms: natural from ruminant animals (herbivores that are defined by their compartmentalized stomachs which ferment food) and artificial. Natural trans fats are safe in moderation, but artificial ones may lead to health issues(2). Artificial trans fats, referred to as partially hydrogenated oils within an ingredient list on a packaged food, are commonly used in processed foods to give them a longer shelf life. These types of fats can contribute to narrowing and hardening of our arteries. Artificial trans fats can also increase LDL cholesterol and lower our HDL cholesterol, the complete opposite of heart healthy unsaturated fats!
Some suggested action steps
With just a few adjustments to your daily choices where fat intake is concerned, you can greatly improve your overall health by lowering saturated fat intake and upping unsaturated fat intake. For starters, explore cooking with unsaturated oils instead of butter for some of your meals. Another easy to implement suggestion is to add a serving of nuts and/or seeds to your day. Including at least 1 serving of fatty fish such as salmon weekly is yet another great way to start upping the health of your fat intake.
Fat is an essential part of a balanced meal. Instead of being fearful of fat we can focus on choosing more heart healthy choices, being mindful of our portion sizes, and building meals that include macronutrients such as protein, carbohydrates, fiber and, of course, healthy fats.
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References:
1) Greffenius, E. (n.d.). All about fats. Precision Nutrition.
?https://www.precisionnutrition.com/all-about-fats?
?2)2) Mayo Clinic. (n.d.). Trans fat: Why do some foods have trans fats?
