WHAT YOU NEED TO KNOW ABOUT THE DIFFERENT TYPES OF FAT

MONOUNSATURATED FATS

can help improve your cholesterol levels and lower your risk of cardiovascular disease. They may also help you control your insulin levels and blood sugar. Good sources of monounsaturated fats include:

• Olive oil

• Peanut oil

• Avocados

• Most nuts

• Most seeds

POLYUNSATURATED FATS help with muscle movement and blood clotting. There are two types – omega-3 fatty acids and omega- 6s. Most of us get plenty of omega- 6s in our diet, but not enough omega-3s, which are good for our hearts and can be found in:

• Fatty fish such as tuna, salmon and sardines

• Flaxseed oil

• Sunflower oil

• Sunflower seeds

• Walnuts

• Chia seeds SATURATED FATS have some health benefits, such as iron from red meat and calcium from dairy products, but a diet that is high in saturated fats can raise levels of unhealthy cholesterol in your blood, and increase your risk of heart attacks, strokes and diabetes. Watch your intake. These fats are found in foods such as:

• Red meat

• Dairy products, including butter and cheese

• Some products made from pork and chicken

TRANS FATS are chemically produced and used in processed foods such as baked goods and snacks. They increase our levels of bad cholesterol and decrease good cholesterol, so are best avoided. Many manufacturers are phasing out the use of trans fats in items such as margarines – check the labels to see if trans fats are listed.