Fats, oils & spreads
A small amount of fat in the diet is essential as it has a number of important functions:
- Providing energy: Although carbohydrate is the preferred choice for providing energy in the body, fat is also a good source
- Source of fatty acids: There are some essential fatty acids that we only get from food as our body cannot produce them
- Vitamin absorption: Vitamins A,D,E and K can only be absorbed by the body with the help of fat
- Insulation: Fat helps keep our body warm and also protects our organs, bones and other tissues from damage.
However it's important to note that any fat that is not used by the cells in our body or turned into energy, will be converted to body fat. This is why it is important that we limit our intake and choose healthier sources of fat.
Types of fat
There are a number of different types of fat, some of which are healthier than others. These include:
| Saturated |  |
Found in palm and coconut oil; butter; red meat; organ meat; ghee; hard cheese; processed meats | Swap for unsaturated fats. Eating too much saturated fat increases the amount of cholesterol in your blood |
| Trans |   |
Found in fried foods, takeaways, hard margarine and snacks such as biscuits, cakes or pastries | Avoid where possible. Foods containing trans fat increases cholesterol in your blood. |
| Monounsaturated |  |
Found in avocado, olives, olive oil, rapeseed oil, hazelnuts, peanuts, pistachios and spreads made from these nuts | Have these in small amounts. They contain healthier fats and can help maintain healthy cholesterol levels. |
| Unsaturated |  |
Found in oily fish, corn oil, sesame oil, soya oil and spreads made from these oils, flaxseed, pine nuts, sesame seeds and walnuts | Have it in small amounts. Polyunsaturated fats help to maintain healthy cholesterol levels and are a source of essential fatty acids. |
As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated and trans fats and replace them with the healthier sources of fat.
Cholesterol and saturated/trans fats
Cholesterol is a type of blood fat made in the liver. There are different types of cholesterol which have different effects in the body. Click below to find out more about each type:
Low density lipoprotein (LDL) carries cholesterol from your liver to the cells. It is often known as the 'bad cholesterol' as too much of it can build up in your arteries which can cause high blood pressure.
High-density lipoprotein (HDL) is often referred to as 'good cholesterol' because it carries cholesterol away from the cells back to the liver to be broken down and passed out of the body as a waste product.
High cholesterol levels is a risk factor for developing heart disease. This is why it is important to maintain healthy cholesterol levels by limiting the amount of fat we eat and choosing healthier forms of it.
Tips to reduce your fat intake
Thinking about healthier swaps or changing your cooking method can help you reduce your fat intake:
- Grill, bake or steam food rather than frying or roasting
- Measure oil with a teaspoon to control the amount you use
- Trim any visible fat from meat and take the skin off poultry before cooking
- Use powdered spices and fresh garlic and ginger when making curries instead of curry pastes (which will have added salt and fat)
- Reduce your meat intake by increasing the number of vegetables or adding beans or pulses to bulk out dishes
- Use reduced-fat spreads based on olive or sunflower oils instead of ghee, butter, palm or coconut oil
- Instead of beef mince, use leaner meats such as turkey, chicken or try Quorn mince
- Ask for any dressings or sauces on the side so you can control how much you eat
- Avoid anything described as ‘fried, sauteed, roasted or crispy’ as it usually means they have been fried in oil
- Choose tomato-based sauces over creamy or cheesy sauces
- Look at the menu online beforehand so you can plan what to eat ahead of time
