Know your fats!

Coronary heart disease is the UK’s single biggest killer. A high amount of cholesterol in your blood can increase the chance of developing heart disease. 

35% of people in the UK have too much saturated fat in their diets. The average man should consume no more than 30g per day, and 20g for the average woman.

A healthy, balanced diet incorporates some healthy fats and avoids saturated and trans fats. Your diet should incorporate foods that contain monounsaturated and polyunsaturated fats as these healthy fats provide essential fat-soluble vitamins and fatty acids. 

Types of fats:


Have these foods in small amounts. They can help to maintain healthy cholesterol levels. 

  • Avocados
  • Olives
  • Oils and fats: olive oil, rapeseed oil and spreads made with these oils
  • Nuts: cashew nuts, almonds, peanuts, hazelnuts and pistachio nuts.



These fats should be had in small amounts. They can help to maintain healthy cholesterol levels and provide essential fatty acids.


  • Fish
  • Oils: Sesame Oil, Corn Oil, Soya Oil and spreads made with these oils.
  • Nuts and Seeds: Flaxseeds, pine nuts, sunflower seeds, sesame seeds and walnuts.


Saturated Fats

Eating too much of these foods increases the amount of cholesterol in your blood. 


  • Processed meats: Bacon, ham, sausages and burgers.
  • Fatty meats
  • Hard cheeses such as parmesan and cheddar.
  • Cream and whole milk.
  • Oils and fats: Butter, ghee, lard, palm oil and coconut oil.


Trans Fats

Avoid these foods wherever possible, proper planning and learning how to cook delicious healthy meals can help to prevent the need and desire for such foods.


  • Takeaways
  • Deep Fried Foods
  • Sweets, biscuits, pastries and cakes
  • Hard margarine