It is easy to forget that fat is necessary to physical and mental health. Not all fats are equal, but a healthy diet still draws a share of its calories from fat, around 30%. What remains is learning to tell the four main families apart: monounsaturated, polyunsaturated, saturated and trans.
The different kinds of fat
| Type of fat | Food sources | Reported effect | Recommendation |
|---|---|---|---|
| Monounsaturated (omega 9) | Olive, canola, peanut, hazelnut, sesame and pistachio oils, avocado, olives | Said to lower cholesterol and raise “good” cholesterol (HDL) | Fine to eat |
| Polyunsaturated — omega 3 | Flaxseed, canola, walnut and soy oils, flax and chia seeds, oily fish | Good for cardiovascular health, reputed to help against depression, asthma and diabetes | Favour these |
| Polyunsaturated — omega 6 | Safflower, sunflower, corn, soy and borage oils, pumpkin and hemp seeds | Good fats, though an excess could worsen arthritic pain and inflammatory conditions | In moderation |
| Saturated | Coconut oil and milk, palm oil, butter, fatty meats, cured meats, cheeses, creams | Said to raise bad cholesterol (LDL) with no notable benefit | Avoid |
| Trans / hydrogenated | Fast food, industrial baked goods, chocolate bars | Said to raise LDL sharply and lower HDL | Avoid at all costs |
The takeaway: contrary to received wisdom, fat is not the enemy. Some of it, the monounsaturated fats and omega 3, is even thought to work against bad cholesterol. Saturated fat in excess, and above all trans fat, are what to keep in check.
