Low Fat Diets
Diets that are high in fat have been associated with obesity which is currently reaching epidemic proportions. Eating less fat especially saturated fat can help reduce our risk of developing chronic diseases such as diabetes, heart disease and specific cancers. Eating less fat can help reduce cholesterol levels and help to reduce the risk of coronary heart disease. It is recommended that we should have no more that 35% of our food energy coming from fat and saturated fat should provide no more that 10% of our food energy. The USA and WHO recommend that we should aim even lower at around 30% of our food energy. In terms of health not all fats are equal and we should ideally reduce our intake of saturated and trans-fats. Fat is mainly used by the body to produce energy and contains twice as many calories per unit as either carbohydrate or protein foods. If fat is surplus to energy needs we will store it in our bodies as adipose tissue (body fat).
Saturated fat
This is usually solid at room temperature and is found in animal produce, such as meat, cheese, butter, lard and manufactured foods. It has been shown that a diet high in saturated fat can increase the ‘bad’ cholesterol in the body known as LDL cholesterol, which is a major risk factor in heart disease.
Sources: creamed coconuts, suet, butter, lard, hard margarine, cream, cheese, pastries, pork pies, crisps, meat.
To help you reduce your total and saturated fat intake check food labels.
Polyunsaturated fats
These are liquid at room temperature such as vegetable oils, cornoils, sunflower, safflower and are high in omega 6 fatty acids as are nuts. These have the opposite effect to saturates, lowering LDL blood cholesterol.
Experts now believe that it is not a good idea to eat excessive amounts of omega 6 oils especially in cooking as it could also pose a risk to health. A certain amount of polyunsaturated fat is needed in our diets because they contain essential fatty acids that our bodies need for normal health.
Omega 3 fatty acids
These are important for health and can be found in oily fish and fish oils. They help to make the blood less ‘sticky’ and therefore help in the prevention of heart diseases and stroke. They are also thought to help brain power and prevent and reduce the symptoms of depression. Polyunsaturated fats are also one of the few good sources of vitamin E.
The important message is to get a good balance of omega 3 to omega 6 fatty acids which can then help in the prevention of heart disease, cancers, immunity, arthritis and skin complaints. Try to increase omega 3 fatty acids in the diet and limit the omega 6. Try having at least 2-3 portions of oily fish per week or use a vegetable alternative such as linseeds or flaxseeds.
Sources: of omega 3: sardines, trout, mackerel, salmon, kippers, herring, linseeds, hemp seed oil, walnut oil, walnuts and flaxseeds.
Trans-fatty Acids:
These are mainly saturated fats that have been processed by food manufacturing and they then act like a saturated fat. There is research showing that high levels of trans-fat in the diet can be more damaging to health than saturates. Most hard margarines and cooking fats contain the highest concentration of trans-fats. They are found is significant quantities in baked goods such as cakes, puddings and take away foods.
Monounsaturated fat:
There is evidence that a diet high in monounsaturated fat the typical ‘Mediterranean diet’ is linked with lower risk of heart disease, increased longevity and a lower risk of certain cancers. Therefore, the advice is to reduce your polyunsaturated and saturated fat intake and replace with monounsaturates. This means eating more plant based food, and fewer animal based or commercially produced foods.
Sources: olive oil, rapeseed oil, olive oil margarine, hazel nuts, almonds.
Tips to reduce total fat in the diet
Saturated fat
This is usually solid at room temperature and is found in animal produce, such as meat, cheese, butter, lard and manufactured foods. It has been shown that a diet high in saturated fat can increase the ‘bad’ cholesterol in the body known as LDL cholesterol, which is a major risk factor in heart disease.
Sources: creamed coconuts, suet, butter, lard, hard margarine, cream, cheese, pastries, pork pies, crisps, meat.
To help you reduce your total and saturated fat intake check food labels.
- High fat is when there is more than 20% fat in the product
- Low fat is when there is 3% fat or less in the product
- Check also saturated fat or saturates on the label:
- High is more that 5% saturates in the product
- Low is 3% fat or less in the product
Polyunsaturated fats
These are liquid at room temperature such as vegetable oils, cornoils, sunflower, safflower and are high in omega 6 fatty acids as are nuts. These have the opposite effect to saturates, lowering LDL blood cholesterol.
Experts now believe that it is not a good idea to eat excessive amounts of omega 6 oils especially in cooking as it could also pose a risk to health. A certain amount of polyunsaturated fat is needed in our diets because they contain essential fatty acids that our bodies need for normal health.
Omega 3 fatty acids
These are important for health and can be found in oily fish and fish oils. They help to make the blood less ‘sticky’ and therefore help in the prevention of heart diseases and stroke. They are also thought to help brain power and prevent and reduce the symptoms of depression. Polyunsaturated fats are also one of the few good sources of vitamin E.
The important message is to get a good balance of omega 3 to omega 6 fatty acids which can then help in the prevention of heart disease, cancers, immunity, arthritis and skin complaints. Try to increase omega 3 fatty acids in the diet and limit the omega 6. Try having at least 2-3 portions of oily fish per week or use a vegetable alternative such as linseeds or flaxseeds.
Sources: of omega 3: sardines, trout, mackerel, salmon, kippers, herring, linseeds, hemp seed oil, walnut oil, walnuts and flaxseeds.
Trans-fatty Acids:
These are mainly saturated fats that have been processed by food manufacturing and they then act like a saturated fat. There is research showing that high levels of trans-fat in the diet can be more damaging to health than saturates. Most hard margarines and cooking fats contain the highest concentration of trans-fats. They are found is significant quantities in baked goods such as cakes, puddings and take away foods.
Monounsaturated fat:
There is evidence that a diet high in monounsaturated fat the typical ‘Mediterranean diet’ is linked with lower risk of heart disease, increased longevity and a lower risk of certain cancers. Therefore, the advice is to reduce your polyunsaturated and saturated fat intake and replace with monounsaturates. This means eating more plant based food, and fewer animal based or commercially produced foods.
Sources: olive oil, rapeseed oil, olive oil margarine, hazel nuts, almonds.
Tips to reduce total fat in the diet
- Choose lean cuts of meat, limit red meat to twice per week
- Eat more fish – especially oily fish
- Cut of visible fat and skim off fat when cooking
- Grill, baked and dry roast
- Use a small amount of olive oil in cooking
- Try to use non-stick pans and baking trays
- Choose low fat dairy products
- Eat less cakes, biscuits, manufactured foods, crisps, pasties and takeaway
- Check labels for ‘hidden fats’
- When eating out choose simple dishes and avoid creamy sauces
- Ask for no butter or mayonnaise to be added to sandwiches
- Ask for salad dressing on the side
- Limit fried foods