Healthy Fats

For years and years, fat in our diet has been considered an unhealthy addition to our nutrient intake and has often been labelled the culprit for heart disease and obesity amongst over chronic diseases. As a result of the influx of low fat diets and foods, more recent research suggests dietary fat can actually play a very important role in our daily diets.

Fat is an essential part of everyone’s daily diet, which is an undeniable fact supported by bundles of scientific research. Whilst we are constantly being told about the dangers and problems associated with dietary fat, there is often a real lack of detailed information supporting and promoting their use.

There are a huge number of physiological reasons as to why we should consume fats in our daily diets:
Brain – Fats make up approximately 60% of the brain and are vital for normal brain function, including our ability to learn and remember. Fats are also very important for pregnant women, assisting fetal brain development.
Cells – Fatty acids help build cell membranes as well as maintaining the health and function of cells.
Heart – Burning body fat provides approximately 60% of your heart’s energy. Specific fats also help the heart maintain its regular beating rhythm. 
Nerves – Fats make up the substances that insulate and protect your nerves, helping to improve nerve transmission.
Eyes – Fats are essential for normal eye function.
Digestion – Digested fats help slow down the digestion process, enabling the body to properly absorb nutrients. Fats also help provide a very dense source of energy which can fuel activity over long periods of time.
Organs – Fats add cushioning and protection to your internal organs.
Immune System –Some fats are crucial for immune function helping to ease inflammation, whilst helping your metabolism and immune system stay healthy.

There are many different types of fats that we can consume through our daily diet and most of us have been told, in one form or another, which are good and which are bad. However, we’re not always told the details behind some of the information we are often led to believe.

Saturated Fats
Saturated fats will primarily come from animal and dairy sources in the typical daily diet. We are generally told to keep saturated fat levels as low as possible due to their reported relationship with LDL cholesterol and poor cardiovascular health. However, what we’re not told is that saturated fats are essential for energy, hormone production, cellular membranes and for organ padding. Certain types of saturated fats including palmitic acid, myristic acid, lauric acid and stearic acid are crucial for these functions and play a massive role in good health. A diet completely void of saturated fats can lead to its own problems with various studies suggesting we should consume at least 25% saturated fat within our entire fat intake. Good sources of healthy saturated fats include coconut oil, palm oil and dairy fats.

Cholesterol
Cholesterol is without doubt the ‘buzz’ word when it comes to bad fats and the affects on health. Cholesterol actually plays a crucial role in several important functions in the human body including the production of hormones which protect against heart disease as well as the formation of estrogen and testosterone. It also acts as a powerful antioxidant protecting against free radicals whilst helping to rebuild cell walls. Those who are subject to high levels of inflammation, such as body builders, will actually produce greater levels of cholesterol to help repair the damaged tissue associated with weight lifting. Low cholesterol diets are often associated with issues such as leaky gut syndrome and intestinal disorders as cholesterol is crucial for the health of the intestinal wall. The negative health issues associated with cholesterol are due to the consumption of damaged cholesterol which is a result of cholesterol exposed to heat and oxygen. This can often occur in meats and fats that have been subjected to high temperature processes such as frying.

Unsaturated Fats
Unsaturated fats fall in to two main categories polyunsaturated and monounsaturated. Polyunsaturated fats can be further categorised in to the Essential Fatty Acids (EFA) Omega 3 and Omega 6 which are both essential to the diet and cannot be produced by the body.

Omega 3 fatty acids are vital for energy production, haemoglobin production and immune function. They also help with brain development, reducing inflammation and lowering blood pressure amongst many other important roles. Good sources of Omega 3 include oily fish, leafy greens, nuts and seeds.

Omega 6 fatty acids are also help control inflammation, produce hormones and promote normal growth and development. However, Omega 6 can also cause several detrimental effects when consumed in high quantities. A diet high in Omega 6 can increase the potential of blood clots, high blood pressure, poor digestive health, cancer and weight gain.

The most important factor when considering Omega 3 and Omega 6 fatty acids is the ratio in which they are consumed. Evidence suggests that the optimum ratio is around 1:4 in terms of Omega 3 to Omega 6. The modern diet provides a ratio more in line with 1:20 or even 1:30, meaning we are over consuming a fatty acid that is likely to lead to health issues including weight gain. The commercially raised meat and fish we consume provides unbalanced ratios of EFA’s whilst wild and organically farmed animals are more likely to have ratios closer to 1:4 due to their increased activity levels and more natural life.

Polyunsaturated fats are highly reactive and will turn bad should they be exposed to heat or oxygen. When a fat turns bad it creates free radicals which attack cell membranes and red blood cells causing various health issues.

Trans Fats
Trans fats are man made fats resulting from normal fats being broken down and being re-designed through a process called hydrogenation. Not one aspect of a trans fat is healthy, but the body does not know this as they trick their way in to normal fat metabolism, resulting in a myriad of health issues from heart disease to cancer. Trans fats are extremely prevalent in modern diets due to their ability to be re-used and maintain a decent shelf life. Various studies have proven a strong correlation between cancer and the consumption of trans fats and they have also been shown to increase blood cholesterol and reduce immune function whilst increasing the possibility of diabetes, obesity, birth defects, sterility and problems with bones and tendons. In the most basic terms possible – avoid trans fats like the plague.

The cause of heart disease, often blamed on the consumption of fats and cholesterol, can actually be attributed more acutely to factors inherent in modern and Westernised diets. Excess consumption of vegetable oils, refined carbohydrates such as sugar and white flour, vitamin and mineral deficiencies and lastly the lack of such as saturated and unsaturated fats can all lead to an increased potential for coronary frailties. Serum cholesterol levels are often an inaccurate measure of predicted heart disease whilst homocysteine levels have shown a positive correlation with such illnesses. Homocysteine levels can be reduced via nutrients such as folic acid, vitamin B6, vitamin B12 and choline…all nutrients found in animal sources.

We are generally warned that fats sourced from animals are bad and can result in a variety of health issues. However, if this is the case then how did our predecessors survive on a largely red meat diet? The modern diet has, unfortunately, evolved in to one that is drastically unhealthy and contains a number of nutrients that we should simply avoid. The truth is, these nutrients go beyond fats and it is unfair to lay the blame of modern diseases and illnesses solely on the doorstep of fats.
 

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