12.03.2025.
Eating too much fat, especially saturated fats, can increase cholesterol levels and raise the risk of heart disease. UK health guidelines recommend reducing overall fat intake and replacing saturated fats with unsaturated ones.
The role of fat in a healthy diet
Fat is essential for absorbing vitamins A, D, and E, and providing essential fatty acids the body cannot produce. However, any unused fat, carbohydrates, or proteins are stored as body fat.
Fats are calorie-dense, with each gram providing 9kcal of energy compared to 4kcal from carbohydrates or protein.
Types of fat
- Saturated fats, mainly from animal products and some plant oils (e.g., coconut and palm oil), can increase “bad” LDL cholesterol and should be limited. Foods high in saturated fat include fatty meats, butter, cheese, pastries, and some snacks.
- Trans fats, found naturally in some foods and artificially in processed foods, also raise cholesterol. Most UK supermarkets have removed hydrogenated vegetable oils from their products.
- Unsaturated fats are healthier alternatives, helping to lower cholesterol. They are found in plant oils, avocados, nuts, and oily fish.
Recommendations for fat intake
- Men should consume no more than 30g of saturated fat daily, while women should stay under 20g.
- Adults should limit trans fat intake to 5g per day.
- Swapping saturated fats for unsaturated fats can support heart health.
*Based on NHS (UK)
Omega-3 and Omega-6 fats
Omega-3 and omega-6 are essential polyunsaturated fats. Omega-6 is commonly found in vegetable oils and nuts, while omega-3 is abundant in oily fish like salmon and mackerel.
Vegetarian sources include flaxseed oil, walnuts, and omega-3-enriched eggs.
Choosing healthier options
Food labels help identify lower-fat options:
- High-fat foods contain more than 17.5g of fat per 100g.
- Low-fat options have 3g or less per 100g.
- Lower-fat labels indicate at least 30% less fat than a regular version, but the product may still be high in fat or calories.
Reducing fat intake is just one step toward a balanced diet. Checking labels and making informed choices can help maintain better health.
