Introduction

Fat is not bad for health. However, the excessive intake of it, especially in the form of saturated fat and trans-fat, could have a negative impact on health.  

Risks related to high fat intake  

• Overweight and obesity
• Increased risk of non-communicable disease, including stroke, heart disease and diabetes.

Recommended fat intake 

• Total fat < 30% of daily energy intake
• Saturated fat < 10%
• Trans-fat < 1%

How to reduce fat, especially saturated fat and trans-fat, intake

• Favouring healthy cooking methods such as steaming and boiling instead of frying
• Favouring the consumption of unsaturated fat (especially polyunsaturated), which could be found in vegetable oils for instance (olive, avocado, safflower and sunflower oils) instead of butter, lard and ghee that are rich with saturated fat.  
• Favouring low-fat dairy products and lean meat consumption
• Removing the visible fat from meat before consumption
• Checking the food labels for the type of fat contained in the products and their respective quantities
• Avoiding processed foods, especially containing trans-fat (e.g. doughnuts and cookies). 

Food fat content examples

Conclusion

The excess of fat is not good for health. Saturated fat and trans-fat are the worse and should be avoided.

References

https://www.who.int/news-room/fact-sheets/detail/healthy-diet

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats

https://www.eatforhealth.gov.au/food-essentials/fat-salt-sugars-and-alcohol/fat

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good