The healthy fats to embrace every day

Rude Health takes a look at the fats of life

For many years, fat was seen as something to avoid at all costs, and certainly not to be embraced as part of a healthy diet. Low-fat and fat-free products were to be found on every supermarket shelf.

But, is this really the case, or have fats been given a bad rep?

“Fats often carry a bad reputation, yet they are fundamental components of a healthy diet,” says Rachel Lalor, a natural wellness consultant with Horans Health Foods in Newbridge, Co Kildare. “This misconception largely stems from a lack of distinction between different types of fats: specifically, the healthy fats such as omega-3s and monounsaturated fats, versus the less healthy saturated and trans fats.

Unfortunately, this misunderstanding leads many to lump all fats together as harmful, despite the fact that many fats are essential for our health and wellbeing. Including healthy fats in your diet offers a variety of benefits, including improved cardiovascular health, enhanced cognitive function, and better joint support.”

Laying out the fats
“Let’s take a closer look at the different types of fats. Here’s an overview from Aisling Brennan, a registered nutritional therapist based at Open Sesame Healthfoods in Gort. Co Galway, and founder of VitaClinic (www.vitaclinic.ie).

Trans fats: the unhealthy kind
Trans fats are artificially created through hydrogenation, a process that turns liquid vegetable oils into solids for longer shelf life. Unfortunately, these fats have been strongly linked to higher risks of coronary heart disease (CHD) and CHD-related mortality. Common sources include fast foods, cakes and pastries, chocolate, deep-fried foods and hydrogenated vegetable oils (e.g., margarine).

Saturated fats: moderation is key
Saturated fats are found in both plant and animal sources. While traditionally thought to raise LDL (“bad”) cholesterol, recent studies suggest their health impact depends on what replaces them in the diet. Vegetable sources include palm oil and condensed milk. Animal sources include butter, full-fat dairy products, ghee, poultry skin and fatty cuts of meat.

Unsaturated fats: the heart-healthy choice
Unsaturated fats, known for their health benefits, are classified into monounsaturated and polyunsaturated fats.

Monounsaturated Fats (MUFA)
These fats help lower LDL cholesterol while boosting HDL (“good”) cholesterol, supporting heart health. Common sources include olive oil, avocados, most nuts (almonds, cashews, peanuts) and sesame oil

Polyunsaturated Fats (PUFA)
Essential fatty acids that the body cannot produce on its own, polyunsaturated fats include omega-3 and omega-6, which help to reduce inflammation and improve heart health. Sources of omega-3 include fatty fish (salmon, mackerel, sardines), flaxseeds, walnuts and chia seeds. Omega-6 sources include free-range eggs and sesame oil.

“When choosing an omega-3 supplement, people should bear in mind certain factors,” says Olive Curran, director and nutritional therapist of PPC in Galway. “These include the source of the omega-3 (fish oil, algae-based), the concentration of EPA and DHA (two important types of omega-3), the purity of the product (free of contaminants like mercury), and potential allergens (such as gluten). It is recommended to opt for reputable brands that have been third-party tested for quality and purity and are certified from Friend of the Sea for sustainable fishing practices.”

The superstars of healthy fats
“One of the most beneficial plant-based fats is extra virgin olive oil, which is rich in monounsaturated fats,” says Rachel Lalor. “These fats help lower LDL (bad) cholesterol while raising HDL (good) cholesterol. Olive oil also contains antioxidants that may reduce inflammation and protect against oxidative stress, both of which are key contributors to heart disease.”

“Oily fish such as salmon, mackerel, and sardines are another excellent source of healthy fats,” says Rachel. “They provide omega-3 fatty acids, primarily EPA and DHA, which are well-known for their cardiovascular benefits and role in supporting brain and cognitive health. For those following a plant-based diet, sources of omega-3 include flaxseeds, chia seeds, and hemp seeds. These contain alpha-linolenic acid (ALA), an essential fatty acid that the body has some ability to convert into EPA and DHA, albeit at a limited rate.”

“Omega-3 has been shown to reduce triglycerides (a major risk factor for heart disease), lower cholesterol, and reduce blood pressure if high, resulting in a considerable improvement in overall heart health,” adds Olive Curran. “According to the European Food Safety Authority (EFSA), you need to consume 250mg of EPA and DHA daily to support heart health. Your brain needs 250mg DHA to maintain adequate brain function, so make sure your preferred fish oil contains enough DHA. Omega-3s also have anti-inflammatory properties, which can benefit conditions such as arthritis, asthma, and skin disorders. Consuming oily fish such as salmon or sardines twice a week can provide a healthy dose of omega-3 EPA/DHA. Alternatively, you can take a high-quality omega-3 supplement to ensure you obtain enough omega-3s daily.”

“Avocado is another fantastic source of healthy monounsaturated fats,” says Rachel. “It helps to support heart health, reduces bad cholesterol and aids the absorption of fat-soluble vitamins A, D, E and K.”

Get your fats right!
Here are some tips from Aisling Brennan on how to incorporate more healthy fats in your diet, by making mindful dietary changes:

• Replace butter and margarine with olive oil or avocado oil.
• Eat more fatty fish, such as salmon or sardines, at least twice a week (SMASH = salmon, mackerel, anchovies, sardines, herring).
• Snack on unsalted and unroasted nuts and ground seeds instead of processed snacks.
• Follow a Mediterranean diet, rich in olive oil, nuts, and fatty fish.
• Include dark green vegetables.
• Alternate goat and sheep’s dairy with cow-based dairy for variety.

And here are some ways to cut down on unhealthy fats:

• Avoid processed foods containing hydrogenated oils and trans fats.
• Read food labels carefully: watch for hidden trans fats in packaged goods.
• Limit saturated fats by opting for lean meats and low-fat dairy.
• Balance omega-6 intake by reducing processed vegetable oils and focusing on varied fat sources.

Follow the traffic light system for food labels. A simple guide to healthier choices is to check the per 100g nutrition panel on food packaging and use this traffic light system:

Green (low, healthier choice) - 3g or less per 100g

Orange (medium, okay most of the time)-. 3.1–17.5g per 100g

Red (high, just occasionally)-. More than 17.5g per 100g

These are just a few examples of healthy fats that we can embrace daily. As Rachel Lalor says: “When enjoyed in moderation, they offer powerful benefits for our heart, brain, and overall wellbeing.”

Articles from our latest issue...