Consumer Information

The Fats Page

Eating too much of certain types of fat can lead to health problems but the good news is that not all fats are bad for you! Some fats contain essential nutrients, so which are the good and bad fats?

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Good Fats

Unsaturated fats contain essential fatty acids and transport fat-soluble vitamins throughout the body. They are an essential part of our diet and have numerous health benefits. These include:

• reducing heart disease and the risk of cancer

• reducing conditions such as eczema, arthritis, depression and high blood pressure

• lowering cholesterol in the blood

Foods containing good fats include oily fish, nuts and seeds, avocados, sunflower, rapeseed, sunflower and olive oil and spreads.

Unsaturated fats can be divided into:

• monounsaturated fats, and

• polyunsaturated fats, which include Omega 3 fatty acids.

Bad Fats

Saturated or ‘hard’ fats produce energy but they should be eaten in moderation as they do not provide nutrients. This type of fat:

• raises cholesterol in the blood

• can lead to obesity and blocked arteries if eaten in excess

Some examples of foods containing high levels of saturated fat are sausages, cakes, biscuits, hard cheese, cream, pastries, lard and suet.

When vegetable fats are processed, for example to make margarine, it goes through a process called hydrogenation producing trans-fats. These fats have a similar effect as saturated fats, raising cholesterol in the blood and increasing the risk of heart disease.

Trans-fats are most commonly found in commercial biscuits and cakes, fast foods, pastry and some margarine.