Some research from and supported a higher intake of MCT saturated fats, such as from coconut oil. However, a comprehensive analysis found that coconut oil intake produces higher LDL levels than vegetable oils.
People with existing heart problems should speak to a doctor before adding new saturated fats to their diet. A scientific review reported an association between people who have heart disease or a risk of heart problems and those who consume higher amounts of saturated fats in their diet. The study authors also reported that replacing saturated fat with unsaturated fat may also bring down the risk of cardiovascular disease CVD. However, recent research has challenged the link between saturated fats and heart disease.
Trans fats, however, did increase the risk. The jury is still out on saturated fat. While a diet containing too many saturated fats can increase body weight and the risk of CVD, it might not be as harmful as scientists once thought. In contrast, the health benefits of unsaturated fats are well-established.
Researchers found that people from Greece and other Mediterranean regions had a low rate of heart disease compared to other locations despite consuming a relatively high-fat diet. They may also help a person reduce the risk of rheumatoid arthritis , according to a study. Nutrition experts classify fats into three main groups: Saturated, unsaturated, and trans fats.
They tend to be solid at room temperature. A meta-analysis found that medium-chain triglycerides MCTs might be the most healthful type of saturated fat. Mask Policy: Masks continue to be required for entry to our sites of care and must be worn inside facilities at all times.
If you have a primary care provider, call the office; some offices offer testing. These two groups of fats raise your cholesterol, increase your risk for heart disease, and carry several other health implications.
Foods with saturated fat include many animal-based products. Red meat, dairy products that contain whole milk, as well as butter and egg yolks contain a fair share of saturated fats. Trans fats, on the other hand, are largely found in processed foods. Snack items, fried foods and baked goods are the usual suspects. Unsaturated fats are healthy fats.
Research has found that people who have a higher intake of fish have a lower risk of developing heart disease 1.
Choose oily fish such as salmon, sardines and blue-eye trevalla. Omega-3 fats are also found in free range eggs, beef and chicken, but only in small amounts. Plant sources contain a different type of omega-3 fat to fish and other animal sources.
Our bodies can convert some omega-3 from plant sources into the more beneficial form found in fish, but the conversion rate is low. The Heart Foundation recommends adults have — mg of omega-3 marine source everyday to reduce their risk of heart disease.
This is also the recommendation for those with existing heart disease. By consuming serves each g of oily fish a week, this can be achieved. In addition to marine omega-3 fats, the Heart Foundation recommends having 1g daily of omega-3 from plant sources. Due to the mercury content in larger fish, pregnant and breastfeeding women must be mindful not to consume more than the recommended amounts of fish. Check out Nutrition for pregnancy for details. Supplementation is only recommended in some specific cases, and should be done in consultation with your health professional.
Omega-6 fats have been shown to decrease the risk of heart disease when they are consumed in place of saturated and trans fats.
Omega-6 fat sources include:. Most Australians get enough omega-6 fats from their diet. We generally need to focus more on improving fish intake to ensure adequate intake of omega-3 fats from marine sources. Dietitian or Nutritionist? Why Choose an Accredited Practising Dietitian? Trans fats are found naturally at low levels in some foods, such as meat and dairy products.
They can also be found in partially hydrogenated vegetable oil. Hydrogenated vegetable oil must be declared on a food's ingredients list if it's been included.
Like saturated fats, trans fats can raise cholesterol levels in the blood. But most people in the UK do not eat a lot of trans fats. On average, we eat about half the recommended maximum.
Most of the supermarkets in the UK have removed partially hydrogenated vegetable oil from all their own-brand products. People in the UK tend to eat a lot more saturated fats than trans fats.
This means that when you're looking at the amount of fat in your diet, it's more important to focus on reducing the amount of saturated fats. If you want to reduce your risk of heart disease, it's best to reduce your overall fat intake and swap saturated fats for unsaturated fats. There's good evidence that replacing saturated fats with some unsaturated fats can help to lower your cholesterol level. Mostly found in oils from plants and fish, unsaturated fats can be either monounsaturated or polyunsaturated.
Monounsaturated fats help protect your heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol in your blood.
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