Is Fat Unhealthy?
History of Dietary Fat Recommendations (4)
The confusion surrounding dietary fat intake has its roots in the past, as nutrition scientists struggled to effectively communicate their findings from nutrition studies to the public. Previously, the classic diet-heart hypothesis vilified dietary fat due to two key observations from observational studies and randomized controlled trials.
- Controlled feeding trials showed that dietary saturated fatty acids and cholesterol elevated levels of serum total cholesterol and low-density lipoprotein (LDL) cholesterol (considered "bad" cholesterol).
- Dietary fat intake was associated with increased levels of serum total cholesterol and LDL cholesterol, which were predicted factors for cardiovascular disease.
Current Insights on Dietary Fat Intake (4)
Past research focused heavily on singular causal outcomes, but contemporary extensive research has illuminated multiple pathways contributing to the development of cardiovascular diseases. These pathways include factors beyond total cholesterol intake or LDL levels, such as smoking, obesity, diabetes mellitus, hypertension, and more.
As a result, recommendations for dietary fat intake among individuals with cardiovascular disease and those seeking to prevent it need to evolve accordingly.
Types of Fats and Cholesterol, Along with Dietary Recommendations (4,5,6)
To comprehend dietary recommendations for fat and cholesterol intake, let's first explore the different types. Saturated fat, often labeled as "bad" fat, is solid at room temperature. It can contribute to weight gain and increased levels of LDL cholesterol in the bloodstream. Sources high in saturated fat include meat, chicken skin, margarine, and fatty dairy products.
Unsaturated fats, considered "good" fats, are divided into monounsaturated and polyunsaturated fats. They can elevate HDL (good cholesterol), lower LDL (bad cholesterol), reduce blood pressure, and decrease the risk of cardiovascular diseases. Examples of monounsaturated fats are palm oil, canola oil, olive oil, and cashew nuts. Polyunsaturated fats include corn oil, sunflower oil, and fish oil. For optimal results, studies suggest a 1:1 ratio blend of these two types of oils in cooking, such as combining palm oil and sunflower oil.
Trans fat, the least desirable type, forms during hydrogenation when liquid fats turn solid. Trans fat, or trans-fatty acids, are commonly found in processed and frozen foods to prolong shelf life. Consumption of trans fat should be limited, as it's associated with elevated LDL cholesterol levels, increased cardiovascular disease risk, and certain cancers. Sources of trans fat include margarine, fried foods cooked in unsaturated fats like sunflower oil, as well as ready-to-eat and canned foods.
In Conclusion (4,5)
While there isn't a specific universal standard for each fat type due to various factors, the World Health Organization (WHO) generally recommends fat intake between 20% to 30% of total calories. In Malaysia, this translates to about 45g to 67g of fat, roughly 3 to 5 tablespoons of oil (based on a 2000 kcal/day diet).
As consumers, it's vital to distinguish health-promoting fats from detrimental ones and limit the intake of harmful fats to cultivate a healthy eating lifestyle.
Practical steps include choosing fresh poultry or seafood over processed foods like tempura or finger foods. Cooking methods matter greatly; opt for steaming, baking, boiling, and grilling. When dining out, consider that many eateries reuse cooking oil, making healthier choices paramount.
Limiting trans-fat intake is crucial. Apart from processed and frozen foods, restrict consumption of high-cholesterol items such as mayonnaise, animal organs, and fish heads.
Being mindful of what you fuel your body with is as important as feeding your mind with positive thoughts. Nourish both body and mind with beneficial nutrients by selecting healthy fats!
