Fat can be a part of a healthy diet, but it’s the type of fat that matters.

The fats typical of a Mediterranean diet can be a part of healthy eating habits and may even protect against heart disease, diabetes and breast cancer, a research review suggests.

The key is to avoid excessive consumption of red meat, which is a major source of unhealthy saturated fats and stick to monounsaturated fats, such as olive and canola oil. Other sources of healthy fats are avocados, nuts and seeds.

One pastizz contains a half of the recommended amount of fat intake in a day, none of which is the “good” kind of fat.

Polyunsaturated and monounsaturated fats are the “good” kinds of fats that can promote healthy cholesterol levels, especially when used in place of saturated fats and trans fats. Saturated fats can be found in many dairy and meat products such as cheese, sausages and red meat. Main sources of trans fats are fried foods like chips and nuggets, but also sweet desserts like cakes and biscuits contain high amounts of trans fats.

One pastizz contains a half of the recommended amount of fat intake in a day, none of which is the “good” kind of fat.

The recommended “Mediterranean diet” typically includes a lot of fruits and vegetables, legumes and olive oil and lean protein like chicken or fish. Some previous research has linked the Mediterranean diet to weight loss and prevention of some cancers while others have not proven the diet itself is responsible, rather than lifestyle choices made by people who follow the diet.

For the current study, a research group from the Minneapolis Veterans Affairs Medical Center in Minnesota analysed results from 56 previously published studies.

The study compared three different diets: a Mediterranean diet with one litre of extra virgin olive oil a week, a Mediterranean diet with 30 grams of nuts a day and a low-fat diet.

The analysis showed that the participants in the Mediterranean diet groups had a combined 29 per cent reduction in cardiovascular events compared with the people following the low-fat diet. The Mediterranean diet groups were also around 30 per cent less likely to develop diabetes.

Other studies have also linked the Mediterranean diet with a lowered risk of diabetes.

The best advice is not to avoid fats completely but to pay attention to the kind of fats, overall calorie intake and the quality of food consumed, Samantha Heller, a registered dietician and exercise physiologist affiliated with New York University Langone Medical Center in New York City told Reuters.

"Eating a diet rich in healthy unsaturated plant fats helps boost immunity and reduce systemic inflammation," Heller added.

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