Our body can’t make fat, a source of essential fatty acids. Vitamins A, D & E can only be absorbed with the help of fats.

Here is a brief summary of fats:-

What types of fat are there?

Saturated, monounsaturated, polyunsaturated and trans fats.

Saturated Fats

Solid at room temperature and found in lots of foods sweet and savoury.  They mainly come from animal sources such as meat and dairy as well as plant foods, palm oil and coconut oil:

  • fatty cuts of meat
  • meat products including sausages and pies]
  • butter, ghee and lard
  • cheese, particularly hard cheese like cheddar
  • cream, soured cream and ice cream
  • some savoury snacks like cheese crackers
  • chocolate confectionary
  • biscuits, cakes and pastries
  • palm oil
  • coconut oil and coconut cream

Monounsaturated Fats

Can help to protect our hearts by maintaining levels of good HDL (high density lipoprotein – good) cholesterols while lowering levels of bad LDL (low density lipoprotein) cholesterols.

  • olive oil
  • olives
  • avocados
  • almonds, brazils, cashews, hazelnuts, pistachios, peanuts and spreads made from these nuts
  • rapeseed oil

Polyunsaturated Fats

Help to maintain healthy cholesterol levels and provide essential fatty acids. There are 2 types – omega 3 and omega 6. Some examples are:

  • rapeseed oil
  • corn oil
  • sunflower oil
  • avocados
  • mackerel
  • kippers
  • herring
  • trout
  • sardines
  • salmon
  • flaxseed
  • pine nuts
  • sesame seeds
  • sunflower seeds
  • walnuts

Don’t forget you can buy fresh, frozen and tinned just check the labels of tinned fish for sugars in sauces.

Trans fats

Found in small amounts in a wide variety of food are thought as bad fats since they can increase LDL levels in our blood.

  • Any deep fried fast foods
  • Takeaways
  • biscuits
  • cake
  • pastries
  • crisps

Fats should be eaten in small proportions.