Healthy Heart Tip: Fats and heart health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Fats and heart health

Many people believe that eating fats should be avoided at all costs, but fats are an important part of a healthy balanced diet and are needed for your body to function. However, consuming too much-saturated fat increases your risk of developing heart disease.

You should consume no more than 10% of your daily energy intake from saturated fats. But unsurprisingly, adults in the UK consume around 12.4% on average, which can lead to excess weight gain and heart disease.

In this healthy tip, we discuss the importance of fat, different types of fat and the sources of them:

Importance of fat in the diet

Fats are the body’s second source of energy, and our body uses them for fuel when carbohydrate stores have run out. We need fats in our diet so our body can absorb vitamins A, D, E and K, which are fat-soluble vitamins that can only be absorbed when there is fat present.

Fats also provide essential fatty acids that the body cannot make itself. These fatty acids help to regulate the immune and central nervous system, as well as help with skin health, brain function, heart health and cancer prevention.

Finally, fats protect the vital organs, including the heart, and insulate the body from extreme temperatures. Fats should make up 20% to 35% of your daily energy intake.

Types of fats

Saturated or unhealthy fats have a negative effect on your body and health. These often increase your LDL or bad cholesterol levels, which can lead to blockages in your arteries and a heart attack. Therefore, these should be consumed irregularly and eaten in small amounts.

Unsaturated or healthy fats can benefit your health and your heart. These increase the amount of HDL or good cholesterol in your blood, helping to keep your arteries clear and working efficiently. These should be consumed more frequently than saturated fats due to their health benefits, but they’re still high in calories and should be eaten in moderation, as part of a healthy balanced diet.

Sources of fats

Foods high in saturated fats include cheese, butter, cream, cakes, biscuits, coconut oil and processed meats. It is worth noting that whilst coconut oil may have some health benefits, it is high in saturated fat and its consumption should be limited.

Unsaturated fats are found in avocados, olive oil, nuts, seeds and oily fish. Types of oily fish include herring, pilchards, salmon, sardines, sprats, trout and mackerel.

Getting healthy fats into your diet

Some small changes to your diet can ensure that you’re eating healthy fats and keeping your arteries and heart healthy.

Try adding nuts to dishes such as stir-fry, salads, smoothies and yoghurts. Nuts and seeds make a great snack as they contain protein, which helps keep you feeling fuller for longer, pair them with some fruit to make sure you hit your five-a-day goal.

You could also use olive oil to cook dishes on low heat, or to drizzle over the top of salads and vegetables, and make sure you’re eating one portion (140g cooked) of oily fish per week.