Fat in the Diet – What the Body Actually Needs | Hardworkout Magazine
Key takeaways
- Fat is not only an energy source: it forms part of cell membranes, is used to build hormones and signalling molecules, protects the organs and enables absorption of vitamins A, D, E and K.
- A high intake of saturated fat raises LDL cholesterol, lowers HDL cholesterol and increases inflammation in the body, which over time raises the risk of cardiovascular disease.
- Monounsaturated fat from olive oil, rapeseed oil, avocado, nuts and seeds supports the balance between HDL and LDL cholesterol, improves satiety and contributes to more stable blood sugar.
- Omega-3 and omega-6 are both essential, but an excess of omega-6 relative to omega-3 can disturb the body's regulation of inflammation, because omega-3 is anti-inflammatory while omega-6 can promote inflammation.
- Eating fatty fish two to three times a week and replacing sunflower and corn oil with rapeseed or olive oil are concrete ways to improve the balance between fatty acids.
We need fat for energy, hormones, and cell function – but not all fat is equally beneficial. Saturated, monounsaturated, and polyunsaturated fats have different effects on the body, and the balance between them determines whether the fat is good or harmful.
Many people consume the right amounts of fat, but the wrong types. Here we take a closer look at what distinguishes the different fatty acids and how you can find a healthy balance.
Why does the body need fat at all?
Fat is an important energy source, but it also has several central roles in the body:
- It is part of cell membranes and affects how cells communicate.
- It is used in the formation of hormones and signaling molecules.
- It protects organs from shocks and helps maintain stable body temperature.
- It ensures the absorption of the fat-soluble vitamins A, D, E, and K.
Without fat, the body does not function optimally. But that does not mean that all types of fat are equally good. The difference lies in the type of fatty acids you consume.
Some help prevent disease, while others can increase the risk of heart problems and inflammation.
Therefore, the composition of fat plays a greater role than the amount alone.
How much saturated fat is too much?
Saturated fatty acids are primarily found in butter, cheese, cream, fatty meat products, and some plant sources.
Butter and coconut fat tolerate high heat better than many vegetable oils, and are therefore often used for frying.
A high intake of saturated fatty acids can lead to:
- Increased levels of LDL cholesterol (the "bad" cholesterol) – which over time increases the risk of cardiovascular disease.
- Lower levels of HDL cholesterol (the "good" cholesterol) – which helps remove excess cholesterol from the blood.
- Higher levels of inflammation in the body.
The body uses small amounts of saturated fatty acids in cell membranes, but it is more than enough to obtain this through a varied diet.
When saturated fat constitutes a large part of fat intake, it becomes easier to get too little of the unsaturated fats that protect heart health.
Therefore, use butter and similar products in moderation, and let vegetable oils and fatty fish be the main sources of fat in your daily diet.
Which foods are richest in monounsaturated fat?
Monounsaturated fatty acids are the type we want more of. They are found in olive oil, rapeseed oil, avocado, and nuts and seeds such as almonds, walnuts, and sesame seeds.
This type of fat has several positive effects on the body, including better cholesterol levels, more stable blood sugar, and a beneficial effect on heart health.
Some benefits of monounsaturated fatty acids:
- Help maintain a good balance between HDL and LDL cholesterol.
- Provide a better feeling of fullness and can make it easier to control food intake.
- May contribute to better function in blood vessels and more stable blood pressure.
Vegetable oils such as olive and rapeseed oil tolerate moderate heat and are well-suited for frying, baking, and in dressings.
By using these oils instead of butter, and including nuts or avocado in your diet, you can increase your intake of monounsaturated fat without increasing the total amount of fat.
By choosing the right type of fat, good heart health, stable energy, and more stable blood sugar are maintained.
What is the difference between omega-3 and omega-6?
Polyunsaturated fat is a group of fatty acids that includes omega-3 and omega-6 – two types of fatty acids that the body is completely dependent on obtaining from food.
These fatty acids have many important functions in the body, but they work in slightly different ways.
Omega-3 is primarily found in fatty fish such as salmon, mackerel, trout, and herring, but also in plant sources like flaxseed, chia seeds, and walnuts.
This fatty acid supports brain function, heart health, and the immune system, and helps to reduce inflammatory responses in the body.
A good intake of omega-3 can also have a positive effect on recovery after exercise, by reducing inflammation and supporting muscle tissue building.
Omega-6 is found in plant oils such as sunflower, corn, and soybean, as well as in nuts and seeds. The fatty acid is necessary for normal cell growth, skin health, and hormone production.
How do you improve the balance between omega-3 and omega-6?
Too much omega-6 in relation to omega-3 can disrupt the body's inflammation regulation, as omega-3 has anti-inflammatory effects while omega-6 can promote inflammation.
To achieve a better balance between these fatty acids, you can:
- Eat fatty fish two to three times a week.
- Use rapeseed or olive oil instead of sunflower and corn oil.
- Limit processed products and snacks high in vegetable oil.
Ultimately, fat is about quality and balance. When you let unsaturated sources dominate and limit the amount of saturated fat, the body has better conditions for good heart health, hormonal balance, and effective recovery.
Sources:
Dietary fat: Know which to choose – [MayoClinic](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550)