Some people refuse to take any extra dietary fat, others take a lot because of their diets (like a 'Keto' or 'Atkins' diet), and others simply don't care.

You should definitely make an effort to find out if the fats you're eating are healthy, and if you're eating a bit too much of it.

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FAT IS IMPORTANT

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Fat is an important part of any diet. 

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It helps you maintain a healthy metabolism, helps your tissues to grow and recover, and keeps your brain and nerves functioning well.

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Deficiencies in any particular macronutrient (i.e. carbohydrates, fat or protein) will cause health problems, and fat is no exception. It is wrong to exclude any particular macronutrient from your diet. Rather, you should consciously choose healthier sources of fat, and also make sure you don't take too much fat in daily.

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THE KIND OF FAT IS IMPORTANT

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There are good fats, and there are bad fats.

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Eating too much bad fats will make you obese, and increase your risk of getting a heart attack or stroke.

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But eating a good amount of good fats regularly helps you to maintain healthy cholesterol levels, and keeps your heart healthy.

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BAD FAT

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Examples of unhealthy fats include saturated fats and trans fats. These fats raise your total cholesterol and LDL-cholesterol levels (read our article on Hyperlipidemia here to learn about cholesterol), and increase your risk of developing heart disease or a stroke.

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You can find these fats in red meat, chicken skin and fats, butter, and hydrogenated cooking oils. Fast foods like burgers and pizzas are especially high in fats, especially unhealthy fats.

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GOOD FAT

 

Mono-unsaturated and poly-unsaturated fats are healthy fats. They help keep your cholesterol levels under control, and help keep your heart healthy. 

Plant oils like Olive Oil and Sunflower Oil are rich in these healthy fats.

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OMEGA FATTY ACIDS

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Omega-3 fatty acids are a type of poly-unsaturated fatty acid, and are good for you too. They also help you to maintain healthy levels of fat and cholesterol, and reduce your risk of developing heart disease and strokes.

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Foods high in Omega Fatty Acids include fish oils, flaxseed oil, and chia seeds.

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WHAT ABOUT EGGS?

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Eggs are a nutritionally dense food.

 

They contact lots of fat and protein, including healthy fats.

 

However, they are high in cholesterol, with a large egg yolk providing approximately 60% of your recommended daily cholesterol intake. 

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We'll look at eggs in another article, but it is best to limit your intake of eggs to one a day, or one every other day. 

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You should be especially cautious and limit your intake more strictly (perhaps one egg twice to thrice a week) if you have problems controlling your blood cholesterol levels (Hyperlipidemia)

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DON'T AVOID FAT

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It is tempting to try and cut fat out of your diet entirely, but doing so is actually unhealthy, and will lead to health problems in the long run. You may notice unhealthy skin and hair, visual issues, and problems with focus and memory.

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Never cut out an entire essential food group to try and lose weight quickly. You're just asking for medical problems.

 

Rather, follow a workout plan and be strict with a balanced diet. It may take you a bit longer to lose weight, but it'll be a lot more sustainable, and you'll be more likely to keep the weight off after that.

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WRAP IT UP!

Fat is a necessary part of a healthy diet. Make sure you include a reasonable amount of it in your daily meals. Just make sure that you don't overdo it, and you only pick healthy fats to include in your diet.

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