Fats

The body requires some fat to help the absorption of some vitamins as well as providing insulation and protection for the body and its organs. However fat is also very high in calories, so although we need some fats in our diet, too much can cause you to gain weight and be more likely to get some types of illnesses.
 
A diet high in saturated fat can raise the level of cholesterol in your blood which increases the risk of developing heart disease.
 
On the other hand, a moderate amount of unsaturated fats can be good for you. Omega 3 is a type of unsaturated fat found in oily fish such as salmon, mackerel and sardines. Our bodies cannot make this fat so it is important we get it from the diet. We should all aim to eat at least one portion of oily fish each week.

Check food labels

A good way to cut down your fat intake is to read the packaging. Lots of foods on supermarket shelves have labels that tell you how much total fat and saturated fat they contain.

So what is high-fat and what is low-fat content?

Total fat
High: more than 20g of fat per 100g
Low: 3g of fat or less per 100g 

Saturated fat
High: more than 5g saturates per 100g
Low: 1.5g saturates or less per 100g

Find out about the different types of fat, how to identify them and how to cut down.