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There are two main types of fat found in food – saturated and unsaturated. Eating a diet that is high in saturated fat can raise the level of cholesterol in your blood, over time.
This increases your chance of developing heart disease. So it’s a good idea to reduce your intake of saturated fat. You can do this by:
Foods that are high in saturated fat include:
Most people in the UK eat too much saturated fat – about 20% more than the recommended maximum amount.
Look out for the figure for ‘saturates’ or ‘sat fat’ on the label because this tells you how much saturated fat is in the food. High is more than 5g sat fat per 100g Low is 1.5g sat fat per 100g If the amount of sat fat per 100g is in between these figures, then that is a medium level. Some foods have ‘traffic light’ labels on the front of the pack. These show you if a food is high, medium or low in fat, sat fat, sugars and salt. Red = High Amber = Medium Green = Low Try to choose foods that are low in sat fat as often as you can, or go for medium. If foods are high in sat fat, try not to have them too often, or eat them in smaller amounts. When you’re shopping, compare similar foods – there can be a big difference in how much sat fat they contain. And choose the option that is lower in sat fat.
Choose lower-fat dairy products. Try 1% fat milk and low-fat yoghurts. Look out for cheese that is lower in fat. Grate cheese instead of slicing – this can help you eat less of it. And when you’re shopping, compare the labels on different cheeses to see which contain less fat. Eat chicken without the skin. And when you’re cooking chicken, go easy with the creamy sauces – try a bit of lemon and some herbs instead. Use leaner mince. Check the labels on minced beef and choose the option that is lower in fat. Or try using turkey mince, which is even leaner. Trim the fat off meat. And try grilling meat instead of frying. Compare labels and choose the option that is lower in saturated fat. Eat less pastry. Pastry is high in saturated fat, so try not to have pies, pastries and sausage rolls too often. And go for pies with just a lid or a base. When you’re cooking, use unsaturated oils such as sunflower, olive and rapeseed, instead of butter, lard and ghee. Eat healthier snacks when you’re on the go. Many snacks can be high in saturated fat, so pick up an apple, some dried fruit, or another healthy option. Check the label and choose food that is lower in saturates. Eat more balanced meals. To get the balance right, eat lots of fruit and vegetables and plenty of bread, rice, potatoes, pasta and other starchy foods. These are low in saturated fat, so they help make your meals healthier.
Simply swapping one food for a healthier option can reduce your saturated fat intake.
| Instead of… | Try… |
|---|---|
| Streaky bacon | Back bacon |
| Croissant with butter | Toasted bagel with low-fat soft cheese |
| Sausages | A lean cut of meat or chicken |
| Mashed potato with butter and whole milk | Mashed potato with lower-fat spread and semi-skimmed milk |
| Cake or biscuits | Currant bun or malt loaf with lower-fat spread |
| Creamy or cheesy sauce | Tomato or vegetable sauce |
| Butter on bread | Lower-fat spread on bread |
| Cream | Reduced-fat Greek yoghurt |
| Ice cream | Frozen yoghurt |
| Semi-skimmed milk | 1% fat milk |
| Full-fat yoghurt or creamy dessert | Low-fat yoghurt or low-fat mousse |