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Monounsaturated, Fatty Acids, Saturated Fats, Good and Bad?

Bad fats   Good fats   Saturated fats   Unsaturated fats   Monounsaturated fats   Polyunsaturated fats
How many grams should I have a day?

Bad Fats

Too much fat in the diet leads to weight gain and the risk of serious health problems. It is associated with an increased risk of heart disease and some cancers. This very real fact however is not the complete picture. The bottom line is that you do need some fat in your diet to be healthy. 

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Good Fats

Essential fatty acids (Omega 3 and 6) have to come from your diet as they cannot be made in the body. These acids are recognized to help reduce blood cholesterol levels. Some vitamins (A, D, E and K) are strictly fat soluble and cannot be delivered to the body via any other means. The answer is to know which fats to chose for your diet and know how much to consume. 

REMEMBER whatever type of fat 1gram = 9kcals.

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Saturated Fats

The bad fat should be strictly limited. Saturated fats are the major component of storage fat - the fat around your bottom, thighs and stomach. 

Cut back on: Butter, Processed meat products - sausages, pork pies, Biscuits, Cakes, Cream, Full-fat cheese, Whole milk, Burgers and fries, Crisps

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Unsaturated Fats

Unsaturated fats have many health benefits, and can be split into two categories - monounsaturated fats and polyunsaturated fats:

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Monounsaturated Fats

These fats can help to lower total blood cholesterol and can help to prevent certain cancers and heart disease.

Rich sources of monounsaturated fatty acids include olive oil, rapeseed oil, nuts and peanut butter (use sugar and salt-free brands).

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Polyunsaturated Fats

Split into two groups, Omega6 and Omega3, these fats are essential to the formation of cells and normal functioning of the nervous system.

Rich sources are oil-rich fish - such as salmon, tuna, sardines and mackerel.

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How Many Grams Should I Have A Day?

The Weight Loss Resources nutritional profile recommends that 30% of your daily calorie quota should come from fats. To calculate how many grams this is per day, use this formula:

Grams fat/day = [Your daily calorie quota x 30%] ÷ 9

Further Information

H.E.A.R.T. - The Cholesterol Charity

HEART UK supports all those at risk of inherited high cholesterol and cardiovascular disease.

www.heartuk.org.uk

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