Fat

Eating less fat overall is important for keeping our heart healthy and maintaining a healthy weight. As a rule, it’s best to have no more than 70g fat a day. However, it’s also important to look at the types of fat you choose. Health experts recommend we eat less saturated fat – no more than 20g a day – as regular high intakes are linked to high blood cholesterol. At the same time, experts agree that replacing some of the saturated fat in our diet with unsaturated fats such as polyunsaturated or monounsaturated fats can help to maintain normal cholesterol levels. Most white fish and shellfish are low in fat (they contain no more than 3g fat per 100g). Meanwhile, though oily fish such as sardines, mackerel, herring, fresh tuna, salmon and trout contain more fat that white fish and shellfish, much of the fat they contain is unsaturated, particularly omega-3 fat.

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