The importance of fats in the diet

Good fats are important for general health and wellbeing. Fats are involved in hormone production including sex hormones, reduce inflammation, improve circulation, lower triglycerides and keep the heart healthy.

Despite in the past, dietary advice that the lower the total fat content, the healthier the diet, researchers now agree to consider the effect of total fat intake alone on health is unreliable; but that different types of fats must be considered. Rather than adopting a low fat diet, it’s more important to focus on eating beneficial ‘good’ fats and avoiding harmful fats such as trans-fats. Fat is an important part of the diet (1).

Types of fats

Trans fats - while some fats may occur in some natural foods, many are made during food processing by manufacturing process called hydrogenation which increases the shelf life and makes fat harder at room temperature. Trans-fats can raise your cholesterol and are not beneficial for general health, so eat little trans-fats as possible.

Saturated fats - found mainly from animal sources. Can still include but aim for healthier options such as unprocessed organic grass fed meat, virgin organic coconut oil, grass fed sourced butter as part of a balanced diet.

Monosaturated fats - inlcude omega 6 fatty acids which can protect heart health, regulate insulin levels, and control blood sugars, and encourage energy levels. Omega 6 fatty acids are essential fatty acids which our body cannot make therefore needs to be sourced from foods. Good sources include olive oil, olives, avocados, nuts, also found in vegetables oils. Those eating a western diet will be often eating more than enough of omega 6 but not enough of omega 3. Omega 3 fats are often more anti-inflammatory than omega 6.

Polyunsaturated fats - include there main omega 3 such as eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA) and Alpha Linolenic acid (ALA). By including enough omega 3 rich foods in the diet can help with satiety, hormone balance, brain health, better mood, lower blood pressure, help weight loss, increase insulin sensitivity and reduce cholesterol. EPA and DHA come mainly from fish and ALA found in vegetable oils and nuts (especially walnuts)flaxseeds, leafy vegetables and some animal aft (3)

Omega 3 is found in studies that higher levels correlate with improved sperm morphology and motility (4).

It is important for women to continue get enough omega 3 fatty acids as crucial for both fertility health of mother and for the neurodevelopment of the fetus (5).

Omega-3 fatty acids can influence hormonal balance in the body. Hormones play a critical role in regulating the menstrual cycle and ovulation, and maintaining a balanced hormonal environment is essential for fertility.

Inflammation Reduction: Omega-3 fatty acids have anti-inflammatory properties. Chronic inflammation in the reproductive organs can negatively impact fertility. By reducing inflammation, omega-3s may create a more favorable environment for conception.

Reducing Oxidative Stress: Omega-3s have antioxidant properties that can help reduce oxidative stress in the body. High levels of oxidative stress may negatively impact fertility, and antioxidants can counteract these effects.

It is always best to get your nutrients from food than supplements as food often contain a wide variety of other nutrients important for general health. If you choose to use an omega 3 fatty acid supplementation then choose a good quality supplement, make sure within date as rancid fish oils are not beneficial for anyone. If taking blood thinners such as Aspirin, Clexane, heparin or warfarin then speak to your Doctor before taking fish oils as they have blood thinning properties. If vegan or vegetarian then look at a marine oil made with algae. Omega 3 supplements are best taken with a meal to aid the absorption of fats and increase bioavailability.

(1) School of Public Health 92019). The Nutrition Source: Cholesterol and fats. Accessed at https:www.hsph.harvard.edu; (3) heart foundation (2019). healthy fat choices. Accessed at https//www.heartfoundation.org.au; (4) Reza Safarinejad et al (2012) Asian J And 14 (4) 514-515; (5) Hopeman et al (2010). Reprod Sci 22 (9) 1083- 7.