Do you know the difference between good fat and bad fat? Do
you eat too much saturated fat? Research shows that eating too much saturated
fat increases your risk of heart disease and leads to many premature deaths
from heart problems. So what can we do and how can we change our diets?
Bad fats or saturated fats can be found in foods like
crisps, pizzas, cheese and cakes. Good fats are found in in foods like
avocados, salmon and nuts.
|
Include
|
Limit
|
|
Polyunsaturated, Monounsaturated and
Omega-3
|
Saturated & Trans-fats
|
|
·
non-fried
fish (salmon, flounder, herring, sardines)
|
·
whole
milk dairy products
|
|
·
olive
oil, flax oil
|
·
high
fat animal meat (marbled beef, bacon, sausage)
|
|
·
nuts/nut
butters
|
·
butter
& margarine
|
|
·
flax
seed (in moderation)
|
|
|
·
wheat
germ
|
·
partially
hydrogenated oils in pastries, crackers, processed foods
|
|
·
avocado
|
|
|
|
|
|
Plant based and medium chain
triglyceride rich
|
|
|
·
coconut
oil, coconut milk
|
|
Although there is a difference in the properties of the
different types of fat, if you are trying to lose weight you should bear in
mind that all fats have the same calories per gram. If eating to excess any
type of fat – good or bad – will lead to an increase in weight.
Moderation of the right type of fat is key and these should
be consumed as part of a balanced diet. The recommended guidelines for daily
fat and saturated fat intake are as the table below. So the key is to limit the
bad fat and swap it for good fat although stick to the recommended daily
amounts to avoid an increase in weight. By eating a balanced diet and
exercising regularly you will significantly reduce your risk of heart disease.
|
Reference Intake
|
|
Males
|
|
Females
|
|
Total fat
|
|
95g
|
|
70g
|
|
Saturates
|
|
30g
|
|
20g
|
