Fat is a macronutrient - something that we need in relatively large amounts to be healthy. Macronutrients include proteins, carbohydrates and fats.
While fat is often associated with being harmful, the truth is our bodies need fat for many reasons:
- To provide energy.
- To supply essential fatty acids that our bodies cannot make.
- To build cell membranes.
- To help absorb vitamins A, D, E, and K.
- To insulate our bodies and protect organs.
We often see fat as ‘bad’ because it is associated with weight gain and high cholesterol. However, certain types of fat help protect heart health if appropriate portions are consumed.
The key is to understand how to choose the right amount of each type of fat.
What is total fat?
It is recommended that adults consume 20% to 35% of their total calories from fat. That is about 44 grams to 77 grams of fat if you eat 2,000 calories a day.
However, some types of fats provide health benefits while others can have a negative impact on health.
What is saturated fat?
Saturated fats are generally solid or waxy at room temperature and are typically found in animal products.
Consuming too much saturated fat is linked to high levels of low-density lipoprotein (LDL) cholesterol in the blood.
Adults should limit their saturated fat intake to no more than 10% of total calories. For a person eating a 2000 calorie diet, this would be 22 grams of saturated fat or less per day. If you have elevated LDL cholesterol levels, it is recommended to reduce saturated fat intake even further. Foods high in saturated fat include:
- Red meat
- Processed meat
- Full fat dairy products
- Tropical oils, such as palm, palm kernel, coconut oil
- Baked goods, such as cookies, pastries, croissants
What are trans fats?
Trans fatty acids are formed when a liquid fat is changed into a solid fat through a process called hydrogenation. Many manufacturers use hydrogenated oils as an ingredient because it extends the shelf life and consistency of foods.
Trans fat will raise levels of LDL cholesterol and decrease levels of good cholesterol. There are no safe levels of trans fat to eat each day, so try to avoid consuming trans fat as much as possible.
Sources of trans fat include:
- Foods containing partially hydrogenated oils
- Some commercially baked goods and processed foods made with partially hydrogenated oils
What is cholesterol?
Cholesterol is made by the liver. Therefore, only animal-based foods contain cholesterol. Current dietary guidelines recommend eating as little dietary cholesterol as possible while following a heart-healthy diet. Limiting saturated fat and replacing it with healthier unsaturated fats can have a bigger impact on blood cholesterol levels than limiting dietary cholesterol.
What about ‘good’ fats?
Unsaturated fats are considered healthier because they can help to lower LDL (‘bad’) cholesterol levels and support heart health when they replace saturated fats in your diet.
Unsaturated fats are usually liquid at room temperature and are found in olive, canola and avocado oils, as well as nuts, seeds, avocados, and oily fish, like salmon, sardines, and mackerel.
Consuming moderate amounts of these ‘good’ fats as part of a balanced diet may help reduce the risk of cardiovascular disease while providing essential fatty acids that support overall health.
What is the relationship between fat intake and weight?
Being overweight may increase your risk of developing high blood pressure, diabetes, cardiovascular diseases and certain forms of cancer. Therefore, it is important to lose weight if you are overweight.
As fat has more calories per gram than carbohydrates or protein, eating large amounts can contribute to excess calorie intake and weight gain.
Losing weight takes more than just eating low-fat foods. You must also watch how many calories you eat and become familiar with appropriate portion sizes.
Since sources of fat are more calorie-dense, it is important to understand what one serving of fat looks like. For example, one teaspoon of butter, margarine or mayonnaise is one fat serving.
How can I reduce my fat intake?
If you think you consume added fat and/or high-fat foods with most meals and snacks, try following these tips to help you control your intake of fat.
When selecting foods:
- Learn about the foods you eat by reading nutrition labels. When selecting food, balance those with a higher fat amount against those with a lower fat amount to stay within your recommended daily fat intake. Consider choosing low-fat, reduced fat, or nonfat dairy products to reduce your intake of less healthy saturated fat.
- Choose lean meats, fish, and poultry. Limit your portion of protein to about the size of the palm of your hand or a deck of cards. Other good low-fat sources of protein include egg whites, dried beans and peas, and tofu.
- Choose monounsaturated and polyunsaturated toppings in your salad such as oil and vinegar dressing, nuts, seeds, olives, or avocado in place of high saturated fat foods like cheese, and creamy dressings.
- Try hummus, guacamole, or Greek yogurt dips for with whole wheat crackers or vegetable sticks. Hummus and guacamole can also be used as a spread on sandwiches in place of mayonnaise.
When preparing foods:
- Trim all visible fat and remove the skin from poultry.
- Refrigerate soups, gravies and stews, and remove the hardened fat before eating.
- Bake, boil,or grill meats on a rack that allows fat to drip from the meat. Avoid frying foods.
- Sprinkle lemon juice and herbs/spices on cooked vegetables instead of using cheese, butter, or cream-based sauces.
- Try plain, nonfat, or low-fat yogurt, and/or salsa on baked potatoes rather than sour cream. Reduced-fat sour cream still contains fat, so you should limit the amount you use.
When dining out:
- Choose simply prepared foods such as boiled, roasted or baked fish or chicken. Avoid fried or sautéed foods, casseroles, and foods with heavy sauces and gravies.
- Request that your food be cooked without added butter, margarine, gravy or sauces.
- Request a salad with oil and vinegar or salad dressing on the side.
- Select fruit, nonfat frozen yogurt, sherbet, or sorbet for dessert instead of ice cream, cake, or pie.