Fat is a high calorie energy source with 1 gram having 9 calories. Fat is made up of 3 different structures: saturated, monounsaturated or polyunsaturated.

All types of fat provide the same number of calories regardless of it being any one of the 3 structures noted above. This means that too much of any type of fat can lead to weight gain.

The recommendation currently stands at fat intake not exceeding 35% of ones daily caloric intake. Saturated fats are not to exceed 11% of total caloric intake. With the aforementioned in mind, men should restrict saturated fat intake to no more than 30 grams a day and women no more than 20g.

Too much saturated fat can increase the amount of cholesterol in our blood, which increases the risk of heart disease and stroke.  

There are two types of cholesterol in the body, HDL (good) cholesterol and LDL (bad) cholesterol. ‘Bad’ cholesterol can build up in our blood vessels and cause them to narrow.

A high saturated fat will result in high cholesterol and coronary heart disease. Replacement of saturated fat with unsaturated fat will reduce blood cholesterol and the risk of heart disease and stroke.

Fats higher in saturated fat content will likely be solid at room temperature. Trans fats are found naturally in small amounts in meat and dairy products. Unsaturated fats are usually liquid at room temperature. 

Monounsaturated and polyunsaturated fats help to maintain healthy cholesterol levels. These are found in vegetable oils such as olive, avocados, and nuts. 

Omega 3 fats are a group of polyunsaturated fatty acids. These are found in oily fish, seeds, and nuts. Omega 3 fatty acids are directly linked with good heart health. To receive the full benefit of Omega 3 fats, one should all aim to eat at least one serving of oily fish per week.

Small changes are easy to make in your diet to achieve higher levels of unsaturated fats. Below are listed foods higher in trans and saturated fats, and the alternatives we can substitute that contain unsaturated fats;

• Full cream milk, cream, cheese swap for low fat dairy products containing reduced fat or less than 1%
• High fat cuts of meat swap for lean meat with fat trimmed and little marble
• Fried foods swap for grilled, steamed, boiled, or baked foods
• Butter, coconut oil, palm oil swap for olive oil, sunflower oil, alternative fat spreads
• Pasties and cakes swap for nuts