Swapping bad fats for heart healthy fats
Eating too many foods rich in saturated fat and not enough foods rich in heart healthy unsaturated fats can increase blood cholesterol levels. It’s important to keep your overall fat intake down, but also to replace saturated fat with healthier unsaturated fats where possible.
|Per 100g of food|
|Sat. fat||1.5g or less||1.5g-5g||More than 5g|
Which foods contain saturated fats?
Saturated fat is mainly found in fatty and processed meats, full fat dairy products, butter, ghee, lard, pastries, pasties, pies and in many cakes, puddings and biscuits. Palm oil and coconut oil also contain saturated fat. Using your completed diet diary are there any high saturated fat foods you can spot?
Which foods contain heart healthy unsaturated fats?
Unsaturated fats are found in vegetable oils such as rapeseed, olive, sunflower, soya and corn oil and in any spreads made from these. Nuts, seeds, avocados and oil based salad dressings are also good sources. Eat more of these.
Below are some suggested swaps which result in a surprising saving of saturated fat. As a guide the average woman should have less than 20g and the average man less than 30g per day.
|Eat less...||Swap it for...|
|Butter, ghee, lard, suet, hard margarines, coconut and palm oil||Vegetable spreads and oils such as olive, rapeseed, sunflower, soya|
|Fatty meat and processed meat products: sausages, salamis, canned meat||Remove all visable fat from meat and skin from poultry Have red meat less often (no more than 500g raw weight per week) Have more poultry and fish Have meat free days –using beans, pulses or soya mince/chunks instead|
|Full cream milk and yogurts and full cream, canned coconut milks||Semi-skimmed, 1% fat or skimmed dairy milk or try a plant-based drink: almond, coconut, hazelnut or rice drink or soya alternative to milk and yogurt|
|Dairy cream (all types), most dairy cheeses and coconut cream||Alpro Soya Single alternative to cream. Lower fat cheeses e.g. cottage cheese|
|Cakes, desserts and chocolate – especially cream and butter based. Coconut (fresh, dried, desiccated)||Plain buns e.g. currant / hot cross buns, scones, plain biscuits, fruit, low-fat yogurts, soya alternatives to yogurt, soya desserts|
|Pastry – pies||Potato topped savoury dishes, crumbles made with unsaturated fat vegetable spreads|
|Roasting or frying with butter, lard other animal fats or coconut oil||Use vegetable oil instead or try other cooking methods without fat e.g. boiling, grilling, steaming|
|Other foods providing unsaturated fat include oil-based salad dressings, avocados, nuts and seeds.|