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Fat is considered a very negative word, but in actual fact, our bodies need a certain amount of fat to function properly. Generally, we refer to good fats and bad fats. You need some good fat in your diet in order to supply essential fats that your body cannot make for itself and to help your body absorb fat-soluble vitamins.

Good fats are polyunsaturated and monounsaturated fats. When these fats replace saturated fat in the diet, they help to lower cholesterol and are shown to have a  beneficial effect against heart disease. Choose these fats instead of the bad fats listed to the right.

Bad fats are saturated and Trans fats. These fats clog arteries, raise cholesterol and increase risk of heart disease and stroke.

Make a conscious effort to cut bad fats out of your diet and to choose healthy, heart-friendly fats instead. Look at the way you are preparing your meals and make sure that you are making healthy choices!


Omega 6 Vegetable oils and spreads made from
vegetable matter such as sunflowers, corn, soy, nuts and seeds
Omega 3(from plants) Rapeseed, linseed and soy oils, walnuts,
dark green leafy vegetables such as spinach and broccoli)
Omega 3 (from fish) Oily fish such as Herring, Mackerel,
Salmon, Trout, Sardines and fresh Tuna
Monounsaturated fats Vegetable oils and spreads made from
vegetable matter such as olives, rapeseed, avocado and certain nuts


Saturated Fats Animal products and by-products such as
fatty meats, processed meats, butter, cream and full cream dairy products and
Trans fats Naturally present in fatty meats, butter
and full cream dairy products. Also present in deep-fried foods and fast
foods, cakes, pastries and pies