Facts about fat

They often get bad press, but fats are an important part of a healthy diet. They provide your body with energy and help you absorb nutrients.

"Fats are classified as a macro nutrient," explains Bupa Dietitian, Lauren Farrugia. Macros are nutrients that fuel your body and are needed in larger quantities.

That doesn't mean adding an extra helping of butter on your toast. Like all good things, it's about balance. And the type of fats you eat can make a big difference to your health.

"Fats provide us with energy, which can also be referred to as calories or kilojoules," says Lauren.

"They also provide a range of other health benefits. They allow our bodies to absorb fat soluble nutrients such as vitamins A, D, E and K. They're also necessary for hormone production and healthy cell function. They can help support our cardiovascular health as well."

"Fats and oils are made up of fatty acids, which are the building blocks of fats," explains Lauren.

Carbon is the backbone of fatty acids which, if put under a microscope, looks like a string of beads.

"Fatty acids mostly consist of a long chain, where each bead represents a carbon atom bonded to its neighbours."

There are 2 types of fatty acids: essential and nonessential.

The body can create nonessential fatty acids by converting amino acids in the foods a person eats.

Essential fatty acids (EFAs) can’t be made by the body; they can only be consumed in food sources. They make hormones that regulate the immune system and the central nervous system.

The type of bond between carbon atoms in fatty acids determines whether a fat is solid (saturated) or liquid (unsaturated) at room temperature.

"Saturated fats can be found in animal products such as processed meats, cheese and butter," says Lauren. "Eating too many of these can increase the level of 'bad' LDL cholesterol in our blood which can lead to heart attack or stroke."

"Unsaturated fats are known as 'healthy fats.' These help increase what is known as HDL or 'good' cholesterol. This type of cholesterol protects our arteries and absorbs any 'bad' LDL cholesterol."

Unsaturated fats are broken down into 2 categories: monounsaturated fats and polyunsaturated fats.

"Saturated fats don't contain any double bonds, whereas unsaturated fats contain at least one double bond," explains Lauren. "If a fatty acid has one bond, it's known as a monounsaturated fat, and if it has 2 or more bonds, it's a polyunsaturated fat."

Essential fatty acids are a type of polyunsaturated fatty acid. There are 2 categories of essential fatty acids: omega-3 and omega-6.

Omega-3 essential fatty acids are found in oily fish, including salmon, fresh tuna, mackerel and sardines. They can also be found in plant foods such as linseeds (also known as flaxseeds), chia seeds, walnuts, canola oil, soybean oil and sprouted soybeans.

Omega-6 essential fatty acids are found in foods such as tofu, walnuts, eggs and almonds.

Studies show omega-3 fatty acids can help promote brain health, reduce inflammation and reduce heart disease.^{1, 2}

"Essential fatty acids are classified as 'essential' because our bodies don't produce enough of them naturally, so we need to get them from our food," says Lauren.

"If you're not consuming much fish throughout the week, it could be beneficial to consider a fish oil supplement. Always check with your doctor or healthcare provider before starting any supplements."

The Australian Guide to Healthy Eating gives guidelines and information about the types of food you should include in your diet.

The Heart Foundation offers information and advice on eating for a healthy heart.