Fats are complex organic compounds that provide energy for our bodies. The human body needs macronutrients and micronutrients to function correctly. Micronutrients are substances needed in small amounts, such as vitamins and minerals. Macronutrients are those needed in large amounts. There are only three: carbohydrates, proteins, and fats. In the middle of the 20th century, the word "fats" became associated with bad health. Some versions link the beginning of this period to the heart attack suffered by US President Dwight Eisenhower. The incident drew public attention to the problem of cardiovascular disease, and scientists concluded that saturated fats raised levels of harmful cholesterol. In 1980, the US Department of Agriculture and the US Department of Health and Human Services published the Dietary Guidelines for Americans. In this article, we will talk about the types of dietary fats, which ones our bodies need, and which ones are harmful.

What are dietary fats?

Fats are complex organic compounds of the lipid class, consisting of a number of the same chemical elements as carbohydrates, but linked together differently. Along with carbohydrates and proteins, they are macronutrients - the most essential components of food. From a biochemical point of view, fat molecules belong to the acid group and are divided into two main types: saturated and unsaturated. Natural fats are heterogeneous in their chemical composition, and their physical properties and flavour are largely determined by the different proportions of saturated and unsaturated fatty acids. Fats are important "building blocks" for our body's cells, providing us with essential fatty acids, which are necessary for the assimilation and transport of vitamins. Dietary fats are important for the movement of bile in the intestines. Otherwise, bile will build up in the gallbladder, which can lead to the formation of gallstones. 

Types of dietary fats 

Saturated fats 

Saturated fats (saturated acids) are simple in structure. The main sources are animal products, dairy products, palm oil, and coconut oil. Foods high in saturated fats include bacon, sausages, pork, cheese, butter, ice cream, cream, sweets, biscuits, brownies, cakes, palm oil, and coconut oil. Saturated fats remain solid at room temperature, except for two types of vegetable oil, palm oil and coconut oil.  Saturated fats in excess can raise total cholesterol levels by increasing both 'bad' and 'good' cholesterol at the same time, so eating in moderation is important, but avoiding saturated fats can be harmful. The American Heart Association recommends that saturated fats should make up no more than 5-6% of the diet to reduce the risk of fat-related diseases.

Unsaturated fats

Unsaturated fats also known as “healthy fats” are found in foods such as fish, nuts, and vegetable oil. Unsaturated fats also include the very important omega-3s for health. The role of unsaturated fatty acids in the body is huge. They lower blood cholesterol levels, reduce the risk of heart disease, and improve brain function. The human body does not produce unsaturated fats on its own, so they must be obtained from food.

Monounsaturated fats 

These are found in olive oil, avocados, nuts and seeds. They are considered healthy because they help lower "bad" cholesterol and raise "good" cholesterol, which helps prevent cardiovascular disease.

Polyunsaturated fats 

These include omega-3 and omega-6 fatty acids. They are essential because our bodies cannot synthesize them. Omega-3 fatty acids are found in fish, seafood, nuts, and vegetable oils (flax, rapeseed). Omega-6 fatty acids are found in vegetable oils (sunflower, soya, maize). Polyunsaturated fats are healthy: they have anti-inflammatory properties and reduce the risk of cardiovascular disease.

Trans fats 

Trans fats are a product of processed vegetable oils and are often found in fast food, margarine, and long-life foods. They are considered unhealthy because they raise 'bad' cholesterol (LDL) and lower 'good' cholesterol (HDL), increasing the risk of cardiovascular disease, stroke and diabetes.

The role of fats in the body 

Fats are nutrients with many important functions in the body, the most important of which are:

  • energetic - a source of energy production by the body, which uses twice as much energy as proteins and carbohydrates;
  • structural - material for the construction of healthy cell membranes, the composition of which fats influence the internal processes of the cell (the human brain consists of 60% fats);
  • participate in metabolic processes (forming membranes, synthesizing several hormones); 
  • participate in protecting the body from hypothermia and overheating; 
  • are responsible for the absorption of fat-soluble vitamins (A, D, E, K) and fat-soluble antioxidants (lycopene and beta-carotene).

Conclusion 

Monounsaturated and polyunsaturated fats are good for you. They help reduce "bad" cholesterol, improve the cardiovascular system, and prevent chronic diseases. However, this does not mean that saturated fats should be completely excluded from the diet. It is important to eat saturated fats in moderation and to avoid trans fats.  Give preference to monounsaturated and polyunsaturated fats: Include olive oil, avocados, nuts, seeds, fish, and seafood in your diet. Reduce your intake of saturated fats: Consume meat, dairy, coconut, and palm oils in moderation and choose low-fat varieties. Avoid trans fats. Try to avoid fast food, margarine, and long-life foods that may contain trans fats. By following these guidelines and keeping your diet varied, you can ensure that your body is getting all the nutrients it needs to stay healthy.