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Fat isn’t the ‘F word’ anymore. Your body can’t survive without fat, and you need to take in the right amount to stay healthy, even if you’re trying to lose weight. All fats are not created equal, though, so before you start stocking up on full cream milk, learn the difference between the healthy fats, the bad fats, and the downright ugly fats.

The good, the bad and the ugly

A decade ago nobody would’ve believed that fat is good for you. We’re smarter now, though, and we know that we can’t be healthy without the right kinds of fats. Saturated fat, found in meat, dairy products, eggs and coconut oil, is only good in moderation. Unsaturated fat, found in olive oil and other seed oils, you can use more liberally. And essential fatty acids, as the name implies, are simply essential.

Essential fatty acids, made of omega 3, 6 and 9, are healthy fats that work on combating inflammation (which can lead to arthritis and other diseases), protect the brain and nerves, keep skin healthy, help balance hormoneds and are very good for the heart .

When it comes to fats that should be avoided completely if possible, trans fats are the buzzword in health circles right now. Trans fats, or hydrogenated fats, are unsaturated fats that have been altered to make them stay solid. The unsaturated fat in margarine, usually sunflower oil, is liquid at room temperature. Adding an extra hydrogen molecule to the fat in margarine makes it solid. So far so good, you might think. But, actually, trans fats not only raise cholesterol, but actually lower levels of good cholesterol in your blood. Bad news, indeed.

Where to find those healthy fats

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Unsaturated vegetable oils are great sources of healthy fats. Olive oil, sunflower oil, canola oil and avocado oil are all, if not eaten in excess, very good for you. Also nibble on macadamia nuts, pistachios, and seeds for good fats. Sunflower oil and other oils we eat often are usually high in omega 3 fatty acids, which can lead to an imbalance if we don’t take in enough omega 6 fatty acids. So be sure to include plenty of salmon, herring and other fatty coldwater fish in your diet, as well as flax seeds and walnuts, almonds and hazelnuts.

It’s recommended that an adult’s diet should consist of between 25 and 35 per cent fat. That’s no excuse to get out the deep fryer, though. Stick to eating vegetable oils cold wherever possible so they maintain their goodness, and try to eat a portion of fatty fish two to three times a week.

Tags: Healthy diet