HEALTHY FATS
Some fats are healthy,
even essential.

Most people in the UK and USA eat too much fat, but not enough of the HEALTHY FATS.
It is advisable for adults and older children not to let fat provide more than 30% of the calories in their diet.

For example; someone on a 2000 calorie/day diet should not have more than 600 calories/day supplied by fat. This represents 66 grams or just over 2oz of fat. (1gram of fat contains 9 calories).

Other examples :-A 10" pizza can contain around 15grams of saturated fat depending on the topping.

A 7oz portion of roast beef can contain around 12 grams of saturated fat depending on the cut.

A 7 oz portion of Salami contains almost 40 grams of saturated fat.

The three main types of fat in our diet are:-

Saturated fat found in:- animal fats and dairy products. These are solid at room temperature. To lower your chance of developing heart disease its a good idea to reduce your intake of saturated fats.

Mono-unsaturated fat found in :- olive oil, peanuts, almonds and avocados.

Polyunsaturated fat found in:-

Omega 6 family:
vegetables, fruits, nuts, seeds and grains.

Omega 3 family:
flax, mustard and hemp seeds Walnut oil, Green leafy vegetables, grains and Ocean caught fish including Salmon,Trout and Herring.

Good sources of the Omega 3 family are oils made from flaxseeds, rapeseeds and Hempseeds and Fish oils.

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TRANS-FATTY ACIDS (Trans-fats or Hydrogenated fats) is another type of fat. It can be found in the fat from cows and sheep but most of the trans-fats in our diet are man-made and need to be avoided as they pose a serious health risk.

In conclusion :-

It is unnecessary to have Saturated and Mono-Unsaturated fats in your diet since your body can make them. Polyunsaturated fats are a must in the diet as the body can't make them. But needs them for:- Maintaining cell membranes, regulating bodily processes including inflammation and blood-clotting and to enable the absorption of fat-soluble vitamins A, D, E and K from food.