Fat Facts

Advice for achieving a low fat diet.

There has been much advice over the years about fats. However, the simple facts are that a diet high in saturated fats increases the risk of high blood cholesterol. This raises your chances of developing heart disease.

On the other hand, a diet that is low in saturated fats and higher in unsaturated fats lowers cholesterol in the blood. This reduces the risk of developing heart disease.

So, how do you get this balance right?

The bad fats

These are the saturated fats and trans fats. These fats are linked with increased cholesterol levels in the blood and a higher risk of developing heart disease.

You should aim to cut these down or out of your diet and replace them with unsaturated fats.

Foods to avoid

Meat
Hard cheese
Butter
Lard
Pastry
Cakes
Biscuits
Cream
Ssoured cream
Crème fraîche
Coconut oil and coconut cream.

Trans fats are made through turning liquid vegetable fats into solid fats through the process of hydrogenation. These processed fats are just as bad for you as saturated fats and are used in the production of foods such as: biscuits and cakes, fast food, pastry, chocolate bars and some margarines.

When buying processed or packaged foods, always make sure you check the labelling to find out the fat content. But be aware, trans fats (hydrogenated vegetable oil) aren't always clearly stated on food labels.

The good fats

The good news is that some fats are actually beneficial for you. Fats high in unsaturated fat (mono and poly-unsaturated fats) and omega 3 fatty acids can help to lower cholesterol levels. Not only does this help reduce the risk of developing heart disease, it also provides the body with the essential fatty acids it needs.

Click here for more about essential fatty acids.

Foods to choose

Oily fish
Avocados
Nuts and seeds
Sunflower, rapeseed and olive oil
Vegetable oils.

Good sources of omega 3

Flaxseeds (linseeds)
Mustard seeds
Pumpkin seeds
Soya bean
Walnut oil
Green leafy vegetables
Grains
Spirulina and oils made from linseed (flaxseeds), rapeseed (canola) and soya beans.

Click here for a table of dietary fats.

What's high in fat and what's low?

For a healthy diet, you should avoid foods with a high total fat content and high saturated fat content. Instead, opt for a low to medium total fat content, which is made up of a larger percentage of the good fats.

The following is a guide for you to use when choosing foods:

Total fat

High is more than 20g fat per 100g
Low is 3g fat or less per 100g

Saturated fat

High is more than 5g saturates per 100g
Low is 1.5g saturates or less per 100g

Don’t forget that though you may be eating a low fat food, if you eat too much of it you'll still be eating too much fat.

How much fat should I include in my diet?

The guideline is that your fat intake should be around 20 to 30% of your total calorie intake per day.

For a healthy diet, a large proportion of your fat intake should be of the good fats.