Fat Intake and Impact on Bone Health | Fragile Bones

Nutritional Advice

Trans fat and certain saturated fats

Fats and fatty acids

Image of fries containing high amount of fat
Do you know which types of fats are vital for your health, including bone health? And which types should be avoided? Continue reading to find out more.

How to treat different types of fats:1

Fried and unprocessed food in picture

Eat less

Limit or avoid trans fats and certain saturated fats that are found in fried and processed foods.

Fatty fish containing Omega 3 fatty acids

Eat more

Omega 3 fatty acids (a type of polyunsaturated fat) can be found in oily fish, like salmon, mackerel and tuna, flaxseed, linseed, walnuts and camelina oil.

Olive oil and various seeds containing Omega 9 fatty acids

Eat more

Omega 9 fatty acids (a type of monounsaturated fat) can be found in olive, rapeseed and peanut oils, avocados and nuts.

Corn, safflower and sunflower oil containing Omega 6 fatty acids

Eat moderately

Omega 6 fatty acids (a type of polyunsaturated fat) can be found in corn oil, safflower oil and sunflower oil.

In more detail

It can be a bit confusing to hear that some types of fats are healthy, while other types are not. The right type of fats maximise your metabolism, protect against heart disease, send nutrients (such as calcium and vitamin D) through your body and improve your fat-soluble vitamin uptake. But, the wrong type of fats, for example trans fats or saturated fats, have an adverse impact on health, including your bone health.
To put this into figures, studies show that for every 5% increase in saturated fat consumption compared to carbohydrates, the mortality rate increased by 8%. The risk of premature death could be reduced by 27% by replacing 5% of the calories from saturated fats with the same amount of polyunsaturated fat.2
Sounds like a good reason to change the type of fat that you consume.
  1. Paula Mee. Eat Well for Bone Health. 2016.
  2. Wang DD, et al. JAMA Intern Med. 2016;176:1134-45.