GOOD FATS: BAD FATS

Know the difference and give good fats a chance!

Did you know that some fats are actually good for you?

Good enough to eat in fact!

Good fats can help reduce high cholesterol - one of the risk factors for coronary heart disease and stroke.

It's knowing which fats are good for you and which ones to avoid.

What is cholesterol?

It's a wax-like fat which is produced naturally in your liver and helps with important body functions.

Cholesterol only becomes a problem when it becomes raised in the blood, increasing the risk of heart disease. The level of cholesterol in the blood increases in both children and adults as they eat more amounts saturated fats.

People with high cholesterol often eat too much saturated fat from full fat dairy products such as cheese, processed foods and animal fats in meat and butter. Over time, extra cholesterol and fat in the blood clings to in the inner walls of the arteries that supply blood to the heart, causing the arteries harden. The process can start in childhood and if left unchecked it can lead to coronary heart disease in later life.

So what you eat can have a big impact on your heart, which is why it's so important to check food labels carefully.

Let's start with the GOOD FATS. These should replace bad fats in the diet.

• Polynsaturated fats found in sunflower seeds, corn, soya beans and walnuts and their oils. Vegetables, fruits, nuts and grains are also good sources
• Omega 3 oils found in oily fish like mackerel, pilchards, kippers, herring and fresh tuna. Everyone should eat at least two portions per week.
• Mono unsaturated found in olive oil, rapeseed oil and some nuts like walnuts, peanuts and almonds
• Plant sterols and stanols help lower cholesterol levels. Found in some margarines, milk and yoghurt products to which they have been added. Only recommended for adults

What about the BAD FATS?

These include saturated and trans fats. Most children and adults in Britain are eating too much saturated fat. They are found in food like:

X Full fat dairy products such as cheese, butter, full fat milk and yoghurt

X Fatty red meat such as sausages, salami and luncheon meat

X Processed and fried food such as pies, pastries, pizzas and takeaways

X Cakes, biscuits and pastries

X Snacks such as crisps and nibbles

X Confectionary such as chocolate

Trans fats aren't always listed on food labels, but they are mostly found in foods containing hydrogenated oils. Hydrogenated fats are used in processed foods like puddings, biscuits and other snacks. Look for the word 'hydrogenated' on the label and try to limit these foods

If you cut down on just some of these you'll not only lower your cholesterol level you might lose weight too.

To help you switch to healthier fats:

• Choose reduced fat products like fat-free yoghurt, skimmed milk and lower fat cheese. This will lower saturated fat by up to 70%.
• Snack on fruit or vegetable sticks or a handful of nuts
• Choose oily fish, chicken/turkey (without the skin) or lean meat
• Try grilling, poaching or steaming instead of frying whenever possible

Remember that because fats are high in calories they should not be eaten in large amounts. The key is to replace the bad fats with the good fats.