Fats are part of a normal daily diet, the key according to our dietitians is to simply understand what the different fats are and how they work in your body.
Saturated fats
A diet high in saturated fats increases the level of cholesterol in the blood which, in turn, is harmful for your heart.
These saturated fats usually come from animals - it can be found in the skin of the chicken, the visible fat of the meat, processed meats such as chorizo (Spanish spicy sausage), sausages, hamburgers, meat pies. They are also found in dairy products such as full-fat milk, butter and cheese. Palm and coconut oil also contain saturated fats.
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Unsaturated fats
Unsaturated fats usually come from vegetables. There are 2 types - monounsaturates and polyunsaturates.
- Monounsaturated fats are found in olive oil, rapeseed oil, oily fish such as sardines, tuna, salmon and nuts.
- Polyunsaturated fats are found in vegetable oils such as sunflower, corn, soya oils and margarines labelled high in polyunsaturates.
Unsaturated fat has no adverse effect on your cholesterol levels.
But.. oils and spreads should always be used sparingly because all fats are high in calories.
It’s important to cut down on fat throughout your diet and where you can replace some saturated fats with unsaturated fats.
Find out more about fat and your diet
Get PERSONALLY tailored advice about fats in your diet from one of our registered dietitians!
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