Limiting or avoiding fat is something we have been hearing for a long time.
Fat consumption has been associated with the increase of heart disease and hypercholesterolemia in the population – thus the idea that one should not consume fat. However, science has revealed over time that the human body is not that simple and fat is truly important for several vital functions.
Science has come to realize that there are different types of fat with some being beneficial to the human body and an important part of our diet and others that should be avoided.
In this article, I’ll explain the different types of fat, which ones are essential for your livelihood based on what the most recent scientific evidence shows, and I’ll give you a list of high-fat foods you can include in your diet.
The Different Types of Fat
There are 4 types of fat: trans, saturated, monounsaturated, and polyunsaturated.
The recommended intake of total fat in adults is 20%-35% of the total calories. The minimum of 20% is to ensure adequate consumption of total energy, essential fatty acids, and fat-soluble vitamins, while the maximum of 35% is based on the limitation of saturated fat and the number of calories, which may result in weight gain if exaggerated.
The World Health Organization recommends that the consumption of saturated fat should be less than 10% and the consumption of trans fats less than 1%.
Trans Fat
Through the hydrogenation process – as it happens with margarine – the unsaturated fat becomes saturated and part of the hydrogens added to the fatty acids settle into a structure called trans.
The Institute of Medicine has determined that there is no safe level of consumption of industrially trans fats from partially hydrogenated oils.
Trans fats negatively impact several of the risk factors for cardiovascular disease: they increase LDL (“bad cholesterol”), decrease HDL (“good cholesterol”), increase triglycerides, increase inflammation, promote endothelial dysfunction, and can promote hepatic fat synthesis.
For these reasons, it’s recommended that you avoid trans fats as much as possible.
Saturated Fat
Saturated fat and monounsaturated fat are synthesized in the body for energetic, physiological, and structural functions. Fats rich in saturated fatty acids tend to be more solid at room temperature, with a few solid examples being butter, margarine, and coconut oil.
The World Health Organization recommends that saturated fat consumption should be less than 10% of the total calories, which is based on a positive correlation between saturated fat intake and LDL concentrations.
Reducing saturated fat promotes the reduction of total cholesterol and LDL cholesterol levels. 2 However, the role of saturated fat in heart disease is more complex. Scientific evidence is not coherent about the correlation between saturated fat consumption and coronary heart disease.
Replacing saturated fat with non-quality carbohydrates such as refined starch or added sugars does not seem to reduce the risk of cardiovascular disease, in fact, refined starch and added sugars appear to be more harmful than saturated fat.
However, replacing saturated fat with high-quality carbohydrates such as whole grains is associated with a lower risk of coronary heart disease.
Reducing the intake of saturated fat and replacing it with polyunsaturated fats appears to reduce (by about 27%) the incidence of cardiovascular disease. There is not much information about replacing saturated fat with monounsaturated fatty acids or protein. 3
Recent studies have revealed that a higher intake of saturated fatty acids is related to a lower risk of stroke as well as lower morbidity and mortality associated with stroke. However, this decrease or increase in the effects of stroke can be related to specific food sources and specific subtypes of saturated fatty acids, so more research is necessary to know if these sources of fatty acids really promote these effects. 4, 5
Monounsaturated Fat
Omega-9 or oleic acid is the predominant monounsaturated fatty acid. It is considered a healthy fat found in olive oil (approximately 75%), avocado, nuts, and seeds.
There is evidence that monounsaturated fat has a favorable effect on cholesterol levels. 6, 7
To date, there is no scientific literature reporting on harmful effects associated with high consumption of monounsaturated fats and there is not enough data to formulate specific