Saturated fat

High intakes of saturated fat are linked to high blood cholesterol, a condition that affects around six in 10 of us and increases the risk of heart disease. Official figures reveal that on average, the nation’s intake of saturated fat is too high. For a healthy heart, it’s recommended we have no more than 20g saturates a day. 


Most white fish and shellfish, together with trout and tinned tuna in water, are naturally low in saturated fat and so contribute only small amounts to this. Meanwhile, experts also 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. Oily fish such as sardines, mackerel, herring, fresh tuna, salmon and trout help with this as much of the fat they contain is unsaturated. In particular, oily fish are rich in long-chain omega-3 fats, a type of polyunsaturated fat.


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