Unsaturated or ‘healthy’ fats
Unsaturated fats can help to keep our heart healthy when replacing saturated fat – there are two types of unsaturated fat:
Polyunsaturated fat
Found in nuts, seeds, fish and their oils. Essential fatty acids omega-3 and -6 are types of polyunsaturated fat that help to keep the brain, heart and eyes healthy.
Monounsaturated fat
Found in avocados, rapeseed oil, vegetable oil and olive oil. It helps to maintain levels of ‘good’ cholesterol and reduce levels of the type of cholesterol that is unhealthy for us.
Saturated or ‘less healthy’ fats
Found in foods such as beef, pork, chicken skin, butter, cream, cheese, and coconut and palm oils. These fats increase the type of cholesterol that is unhealthy for us, which puts us at a higher risk of heart disease and stroke.
Cooking with fat
Saturated fat is generally solid at room temperature, like butter; whereas unsaturated fats are generally liquid at room temperature, like olive oil. It is important to cook with liquid fats whenever possible. To reduce saturated fat in the diet, here are some useful tips:
- Trim away the visible fat from meat where possible.
- When using meat in stews, skim away any fat that rises to the top and choose leaner cuts.
- Use yoghurt instead of cream, wherever possible.
- Cook with healthy oils, such as olive or rapeseed, instead of butter or lard.
Other tips to control fat in cooking
- Measure oil with a measuring spoon and be aware of the amount you use.
- When frying meat or fish, rub with a little oil before cooking, rather than putting oil directly into the pan.
- Grill, poach, boil, steam or bake food where possible.
- Use beans, lentils and vegetables to bulk out dishes instead of high-fat-content mince.
