Fats explained

To help look after your heart it's important to keep an eye on how much fat you are eating as well as making sure you choose the right type of fats.  

Avoid saturated fats

Avoid saturated fats wherever possible. Butter, lard, ghee, palm oil and coconut oil are all high in saturated fat.

Too much saturated fats can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease. 

Avoid trans fats

Avoid these wherever possible. These fats are most likely to be found in foods such as biscuits, cakes, pastries and deep fried foods.

Trans fats occur naturally in small amounts in dairy foods and meat, however it is the industrially produced trans fats which have a similar effect to saturated fat, as they can increase the amount of cholesterol in your blood.

Have monounsaturated fats in small amounts

Have these in small amounts. Olive oil, rapeseed oil and spreads which are made from these oils, as well as some nuts and seeds, are all high in monunsaturated fats. Monounsaturated fats can help to maintain healthy cholesterol levels.

Have polyunsaturated fats in small amounts

Have these in small amounts. Soya, vegetable and sunflower oil as well as spreads made from these oils, are all high in polyunsaturated fats.Polyunsaturated fats help to maintain healthy cholesterol levels and provide essential fatty acids.

Omega-3 fats are a particular type of polyunsaturated fat found in oily fish that can help protect heart health. Try to have at least one portion of oily fish a week eg. fresh or tinned salmon, sardines and mackeral. If you have had a heart attack, aim for two to three portions a week.

Although other sources of omega-3 fats include walnuts, tofu and dark green vegetables, we don't yet know for certain if the omega-3 fats in these foods bring exactly the same benefits as the omega-3 fats from oily fish.

Top tips to help you reduce your saturated fat

• Swap butter, lard, ghee and coconut and palm oils with small amounts of monounsaturated and polyunsaturated fats, such as olive, rapeseed or sunflower oils and spreads. 
• Choose lean cuts of meat and make sure you trim any excess fat and remove the skin from chicken and turkey.
• Instead of pouring oils straight from the bottle, use a spray oil or measure out your oils with a teaspoon.
• Read food labels to help you make choices that are lower in total fat and in particular saturated fat.
• Opt to grill, bake, steam, boil or poach your foods. 
• Make your own salad dressings using ingredients like balsamic vinegar, low fat yoghurt, lemon juice, and herbs, with a dash of olive oil. 
• Use semi-skimmed, 1% or skimmed milk rather than whole or condensed milk.
• Cottage cheese, ricotta and extra light soft cheese are examples of low fat cheese options. Remember that many cheeses are high in saturated fat so keep your portions small - matchbox sized. Opt for strongly flavoured varieties and grate it to make a little go a long way.