Swap bad fat for good fat!

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)	·         French fries & other deep-fried foods
·         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