1)Saturated fats

Saturated fats can increase your LDL (bad) cholesterol and are therefore associated with an
increased risk of heart disease. These should be avoided.

These fats are found mostly in:
Fatty meats, skin on chicken, sausages, spanish chorizos, luncheon meats such as mortadella, devon, salami, bacon, liverwurst, full cream dairy products, cream, butter, lard, and palm oil (used in commercial biscuits, cakes, pastries, snack foods, and many fried take-away foods).

2) Unsaturated Fats

There are 2 types of unsaturated fats; Polyunsaturated and Monounsaturated fats. These are healthy fats having both been found to reduce risk of heart disease when they replace saturated fats in the diet.

i) Poly-unsaturated fats
Omega-6 and omega-3 fats are types of poly-unsaturated fats.

Omega-6 poly-unsaturated fats are found in sunflower, safflower, soybean and grapeseed oils and margarines. They are also in many nuts and seeds.

Omega-3 poly-unsaturated fats are also known as ‘fish oils’ are found in oily, deep-sea fish.

ii) Mono-unsaturated fats
Mono-unsaturated fats are found in Canola and olive oils and margarines. They are also in some nuts and seeds, olives, peanut butter and avocado.

3) Trans fats

Eating more trans fats is associated with increased risk of Heart disease. These fats are generally found in Processed and packaged foods, hence these foods should be kept to a minimum. Trans fats can also be found in some margarines and oils. Therefore when buying margarines it is important to check the label and to choose those higher in poly-unsaturated and mono-unsaturated fats and lower in saturated or trans fats.


Fat is an essential part of our diet, the problem is many Australians eat more fat than they need to. A diet low in saturated fat that includes moderate amounts of poly-unsaturated and mono-unsaturated fat meets our bodies needs easily. All fats are very high in energy and will increase your weight if eaten in excess. Therefore all fats should be limited. If your trying to reduce your weight limit your total fat intake to about 40g (Ie 2 tablespoons) maximum each day.

To have an Accredited Practising Dietitian review your diet and
fat intake call us today to schedule an appointment.