Fats are bad for you, right? Wrong. Well mostly. Fats are another key macronutrient group that can get a pretty bad wrap. Whilst we generally need to be aware of fatty foods, we need to understand fats better, so hear me out and lets give fats a chance!

Fats, similar to sugars come in all different forms and sizes. They are ranked from in density from smallest to most dense as follows; Chylomicrons, Very low density lipoproteins, Intermediate density lipoproteins, Low density lipoproteins, and High density lipoproteins. Seems like a lot, however the important point to remember is that fats can be tiny and also larger and more dense, and the difference between these is important. When we have our blood tested, we look towards our cholesterol levels to provide us with insight as to how much fat is circulating in our system.

We are typically told a number below 5.5, which is a combination of fats made up of both LDL and HDL levels, as well as the other smaller fat levels. Typically we state that LDL is the more pesky one, as these lower density lipoproteins have a ability to clog up our veins and arteries more so than the HDL, or higher density lipoproteins. Refer to your GP though, and don’t assume a high number for HDL is great, it all depends on you and your reference range.

Our bodies are incredible in that we have the ability to process fats out of our body via the liver, or break them down inside our body through receptors. In order to process fats inside our body we need to increase our consumption of foods with plant sterols. Such foods are plant sterol margarine, yoghurts or cereals, which have cholesterol lowering claims on them, refer to the label, and ensure you are consuming the required amount per day.

We can also consume foods high in insoluble fibre, such as psyllium husk, wholegrain foods, and oats. The insoluble fibre acts like a chimney sweep, unable to be digested, hence the term insoluble, and then acts like a magnet to the fat particles as it works its way down your digestive system.

So if fats are good then why do we try to limit them? Well, like anything, not all fats are created equal, and similar to sugars, it depends on their level of saturation, which is how we analyse how good or bad a fat is. Most commonly food packages measure overall amounts of fats, and saturated fats. At room temperature saturated fats are hard (think butter or coconut oil) and unsaturated fats are liquid (think of olive oil).

We then have another group of fats that are great for our health, such as Omega 3 and 6, which contain EPA and DHA’s. These are commonly found in fatty fish, eggs, seeds and nuts and are important for every cell in your body as well as brain health.

So when next looking to add some ‘healthy fats’ into your diet, just stick to your regular well balanced diet which will already include a wide range of these foods already.