Fat: the facts

Understanding Fat

Eating too much fat, especially saturated fat, can raise cholesterol levels and increase the risk of heart disease. The UK government suggests reducing all fats and replacing saturated fats with unsaturated fats.

Why Do We Need Some Fat?

A small amount of fat is necessary for a healthy diet. Fat provides essential fatty acids that our bodies can't produce on their own. It also helps absorb vitamins A, D, and E, which need fat to be absorbed.

Fats are high in energy—providing 9 calories per gram, compared to 4 calories per gram for carbohydrates and proteins.

Types of Fat

The main types of fats in food are:

1. Saturated Fats

2. Unsaturated Fats

Most fats and oils have a mix of both types.

Saturated Fats

These fats are often found in animal products and some plant oils. Foods high in saturated fats include:

• Fatty cuts of meat

• Sausages and pies

• Butter, ghee, and lard

• Hard cheeses (like cheddar)

• Cream, ice cream, and some snacks

• Chocolate, biscuits, cakes, and pastries

• Palm oil and coconut oil

Cholesterol: This fatty substance is made in the liver and transported in the blood as either "bad" LDL cholesterol or "good" HDL cholesterol. Eating too many saturated fats can increase LDL cholesterol, raising the risk of heart issues.

Guidelines for Saturated Fats:

• Men should limit saturated fat to 30g per day.

• Women should limit it to 20g per day.

• Children should have even less.

Trans Fats

Trans fats occur naturally in small amounts in some foods but are mainly found in partially hydrogenated oils. Like saturated fats, trans fats can also raise cholesterol levels.

Guidelines for Trans Fats:

• Adults should aim for no more than 5g per day.

Most supermarkets in the UK have removed partially hydrogenated oils from their own-brand products.

Unsaturated Fats

To lower the risk of heart disease, replace saturated fats with unsaturated fats. These are mostly found in plant and fish oils and are beneficial for cholesterol levels.

Types of Unsaturated Fats:

• Monounsaturated Fats: These help maintain HDL cholesterol and lower LDL cholesterol. Sources include:

  • Olive oil and rapeseed oil

  • Avocados

  • Certain nuts (like almonds and peanuts)

• Polyunsaturated Fats: These also help lower LDL cholesterol. They include:

  • Omega-3 fats found in oily fish (like salmon and mackerel)

  • Omega-6 fats found in vegetable oils (like corn and sunflower oil) and certain nuts.

Most people consume enough omega-6 fats but should aim to eat at least two portions of fish each week, one of which should be oily fish. Vegetarian sources of omega-3 include flaxseed oil, walnuts, and eggs enriched with omega-3.

Choosing Lower-Fat Foods

Nutrition labels can help you pick foods lower in total fat and saturated fat. Here's how to interpret the labels:

Total Fat:

• High fat: More than 17.5g per 100g

• Low fat: 3g or less per 100g

• Fat-free: 0.5g or less per 100g

Saturated Fat:

• High in saturated fat: More than 5g per 100g

• Low in saturated fat: 1.5g or less per 100g

• Saturated fat-free: 0.1g or less per 100g

"Lower Fat" Labels: For a product to be labeled as lower fat, it must have at least 30% less fat than a similar product. However, it may still be high in fat overall.

Remember

Cutting down on fat is just one part of a healthy diet. For more information on balanced eating, check the Eatwell Guide, and consider using the Change4Life Food Scanner app to find healthier options while shopping.