Fats

and the heart

Just enough of the right sort
We all need some fat in our diets, just enough of the right sort to
keep our bodies and hearts healthy.
In fact, a fat free diet isnt recommended
because our bodies need some fat for:
energy storage insulation the synthesis
of some hormones production of bile salts
and vitamin D proper cell function, including
brain and skin cells helping the absorption of
fat-soluble vitamins (A, D, E, K)
There are also two fatty acids our body cannot
make, alpha-linolenic acid (omega 3) and linoleic
acid (omega 6) and these Essential Fatty Acids
must come from our diet.
The effect of fats on the heart
Too much
Eating more calories than you need, whether as
carbohydrate, protein or fat, will lead to weight
gain, but eating too much fat makes this more
likely as 1 gram of fat provides 9 calories, more
than double the calories of 1 gram of protein or
carbohydrate.
Being overweight, especially when the excess
weight is carried around your middle, increases
the risk of developing heart disease by putting the
heart under strain, increasing blood pressure and
increasing your risk of developing diabetes, a risk
factor for heart disease.
Sorting out our fat habits, how much
and the type of fat we eat, can have a
big impact on our risk of heart disease.
The fate of fat
Most of the fat in our food is found as triglycerides
that are digested and absorbed in the small
intestine. Triglycerides are then packaged up with
cholesterol into little units called lipoproteins
and transported in the blood to where they are
needed. The two lipoproteins that affect heart
health are LDL (Low Density Lipoprotein) and
HDL (High Density Lipoprotein).
Wrong type
Most of the cholesterol in your body is made by
the liver, with only a small proportion coming
directly from your diet. How much cholesterol
your liver makes and how it is transported, whether
as LDL or HDL cholesterol, depends on the type
of fat you eat. High levels of LDL cholesterol,
sometimes known as bad cholesterol, and
low levels of HDL cholesterol, otherwise known
as good cholesterol, in the blood encourage
cholesterol to be deposited in artery walls causing
a gradual build up of fatty plaque that can narrow
arteries and, in some cases, cause them to block.
This can restrict the blood flow to the heart,
starving it of oxygen, and lead to angina or even
a heart attack. Some fats are also thought to
increase inflammation in the artery wall and make
blood clots more likely to form.
Your guide to
the world of fats
Get to know the good, the bad and the ugly fats and how
they fit into a healthy heart diet.

The good
Good sources of Monounsaturated fats
monounsaturated fats: Monounsaturated fats are good for the heart as they
olive oil | rapeseed oil | can help to lower LDL levels in the blood without
avocados | almonds | affecting HDL levels. They are also thought to
walnuts | hazelnuts | reduce inflammation of the artery walls and the
olives | seeds | risk of blood clotting.
peanut oil Choose monounsaturated fats where possible, but
remember all fats are high in calories, so dont overdo it.

Polyunsaturated fats
Polyunsaturated fats are slightly less healthy for the heart than monounsaturated
fats as they lower LDL cholesterol but also lower HDL cholesterol. However eating
some polyunsaturated fat will ensure you are getting the Essential Fatty Acids
omega 3 and omega 6 that your body needs.
Omega 6, the most common polyunsaturated fat, is present in many foods (meat, dairy
products, fish, plants) and at particularly high levels in sunflower, sesame and corn oils,
soybeans and many nuts and seeds.
Omega 3 polyunsaturated fats are very good for the heart and arteries and may help to
reduce the risk of developing heart disease by:
decreasing the risk of arrhythmias
(disturbances in the heart rhythm)
lowering blood cholesterol
decreasing the risk of blood clots
slightly lowering blood pressure Good sources of omega 3:
Our diets provide us with plenty of omega 6 fat, mackerel | sardines | herring |
so focus on boosting your intake of omega 3 fats, fresh and tinned salmon | trout | fresh
especially the omega 3 found in oily fish as it is the most tuna | fish oil | rapeseed oil |
beneficial to the heart and body. flaxseed | leafy green vegetables |
tofu | soya beans |
walnuts
The bad
Saturated fat
Saturated fat is generally solid at room temperature
and mainly comes from animal sources.
Eating too much saturated fat is bad news for the heart
and arteries as it increases LDL bad cholesterol levels
and blood clotting, so increasing your risk of developing
heart disease.
Cut down on saturated fats to reduce your risk of getting
heart disease.

High in sats: Hidden sats

bacon lard whole milk pastry meat products
ham butter other dairy cakes crisps
pork ghee products chocolate
lamb hard margarine palm oil biscuits
beef cheese coconut oil pies

The ugly
Trans fats
Trans fats, also known as hydrogenated fats, are produced during
hydrogenation, a food manufacturing process where oils are
modified at high temperatures to change them from a liquid state
to a solid.
Trans fats are trouble for your arteries because their effects in the body
are as bad as, if not worse than, saturated fats. Trans fats raise LDL bad
cholesterol, lower HDL good cholesterol levels, increase blood lipid
levels, inflammation and increase abdominal fat deposition.
Many of the foods that contain trans fats are often high in saturated fat
and sugar, so by avoiding them your heart will doubly benefit.

Potential trans fat sources:

processed foods fish fingers popcorn doughnuts some margarines
chips from fast tortilla chips bought pies pastries vegetable suet
food outlets (meat & fruit)
flour tortillas cookies shortening
chicken nuggets sausage rolls
crackers muffins
Eat the right fats
It is important to have some fat in your diet, but you only need small amounts.
Just make sure you choose the right ones for your heart.

Cooking tips Fat wise shopping

Eat red meat only occasionally and pad your Grill, boil, bake or poach instead of frying
stews and casseroles out with vegetables
Read the labels to check for total and saturated
and pulses
fat levels and choose lower fat versions when
Choose lean cuts of meat or trim off any visible you can. Trans fats are also called
fat. Drain off any excess fat during cooking hydrogenated vegetable oil so look for them on
the ingredients list
Grill, boil, bake or poach instead of frying
Avoid processed food. Eating fresh foods and
If you need to use some fat, go for olive oil or
making your own treats means you can control
rapeseed oil. Olive oil loses some of its
the amount of fat used
properties when heated, so use rapeseed oil
for stir-frying and other high temperature Choose low-fat dairy products; fromage frais
cooking and yoghurt make good replacements for
cream or soured cream in many recipes
Use a spray oil or a spoon to limit the amount
of fat you use. A good non-stick pan can help Include two portions of oily fish a week, maybe
you get away with no fat at all one for lunch and one for an evening meal. If
you dont eat fish, choose other sources of
Never re-use cooking oil as the fats in the oil
omega 3 like green leafy vegetables, avocados,
can oxidise when reheated repeatedly and
pumpkin seeds and flaxseed oil
make them damaging to arteries
A palmful of unsalted nuts or seeds makes a
Use healthier oils when making your own
great snack too and is much better for you than
salad dressing. Try flavoured oils such as olive
biscuits, chocolate or crisps
oil infused with chillies, walnut or sesame oil to
get more taste while using less. Remember that Quick guide to fat labelling
salad dressings are high in fat so always use
them sparingly total fat* saturated fat*

Bake your own cakes and pastries using low less than 3g less than 1.5g
healthier fats. For every 4oz (100g) of butter or high more than 17.5g more than 5g
margarine, try using 5 tbsps (75ml) of rapeseed
* grams (g) per 100 grams food Food Standards
or olive oil instead. Prune pure, apple sauce
Agency guidance
and mashed banana can also be used to
replace fat in recipes
If you choose something high in fat for a meal
combine it with low-fat foods and watch your
overall fat intake for the rest of the day
Final steps
Fat chance of a healthy diet?
The first step to a heart healthy diet is to cut down on fat, salt and sugar. You do need a little fat in
your diet, so make sure you choose foods containing heart-healthy monounsaturated and omega 3
fats and avoid foods containing trans fats.
Remember a heart healthy diet must also be balanced: lots of fresh fruit and vegetables; starchy foods
such as potatoes, pasta, rice, bread and cereals (especially wholegrains); a small amount of low-fat
dairy and protein foods and finally, an even smaller amount of foods high in fat and sugar - keep those
for the occasional treat.

The final ingredient: a healthy active lifestyle to go with

it. Include a daily dose of exercise that gets your heart
beating faster and makes you feel warm and slightly out
of breath.

How much fat a day? Adult men Adult women

Average energy requirements* 2,500 calories 2,000 calories

Total fat intake** 95 grams 70 grams

Total saturated intake** 30 grams 20 grams

* calories per day; these will depend on an individuals age, body size and level of activity
** grams per day; based on the COMA recommendations of 35% total calories provided as fat
and 11% provided as saturated fat

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