Oils and spreads

Use these products sparingly as they're high in fat. Although some fat is essential in the diet, generally we consume too much and need to reduce our consumption of certain types of fat.

Although some fat is essential in the diet, generally we consume too much and need to reduce our consumption of certain types of fat.
Saturated fats

Saturated and trans fats can increase the amount of cholesterol in your blood. Too much cholesterol can have a serious effect on your health as it increases your risk of having a heart attack or stroke.

Saturated fats can be found in:

1. butter and ghee
2. lard
3. suet
4. palm oil
5. coconut oil
6. margarine and other food products that contain hydrogenated oils or fats

Wherever possible replace saturated fats with small amounts of unsaturated fats.
Unsaturated fats
Monounsaturated and polyunsaturated fats provide essential fatty acids and can help you maintain healthy cholesterol levels.

Unsaturated fats are usually from plant-based sources and can be found in:

• olive, rapeseed, corn and sesame-based oils and spreads
• nut-based oils and spreads
• Lower fat spreads are a good alternative to butter to help reduce your saturated fat intake.
• How much should I be eating?
• As fats used in oils and spreads are high in calories, you should only eat a small amount to maintain a healthy weight.

As a guide:

an average man should have no more than 30g of saturated fat a day
an average woman no more than 20g