Not all fats are bad for your health. Some add vital taste and flavour to food, and some can be good for you.

Fats are a source of energy and provide essential building blocks for the cells in your body. Certain types can actually help keep your heart healthy. So what's important isn't just the amount, but the type of fat you eat. We often refer to ‘good’ and ‘bad’ fats:
 

• Saturated fats and trans fats are ‘bad’ as they can raise blood cholesterol levels
• Unsaturated fats are ‘good’ as they can help keep your heart healthy: they’re divided into monounsaturated and polyunsaturated fats

‘Good’ fats

Polyunsaturated fats (and monounsaturated fats to a lesser extent) have been shown to lower cholesterol levels, helping to maintain a healthy heart. These include the essential fatty acids, Omega-3 and Omega-6.

• Polyunsaturated fats are found in oily fish and certain plant oils including sunflower oil and spreads, such as Flora.
• Monounsaturated fats are found in olive oil, rapeseed oil, some nuts and avocados.
• Omega 3 comes in two different forms: one is found in vegetable oils like rapeseed and linseed oil. The other is in oily fish, like mackerel and herrings.
• The two types of Omega 3 aid your heart health in different ways, so it’s a good idea to eat oily fish once or twice a week, while Flora spreads can provide Omega 3 fatty acids from vegetable sources.

‘Bad’ fats

Saturated and trans fats can raise cholesterol levels. Trans fats can also decrease your levels of good cholesterol.

• Saturated fats are found in fatty meats, butter, cheese and full-fat milk, cakes, pastries, some savoury snack foods, some sweets snacks and chocolate
• Trans fats are mainly found in processed foods such as commercially made cakes and pastries, fried fast foods

Tips for getting your fats right

There are some simple ways to cut down bad fats and boost good fats in your diet:

• Swap butter for Flora spreads – they’re high in polyunsaturated fats and lower in saturated fats.
• Look at the fat content of foods on your food labels. Pick those with a lower fat content, or the lowest saturated fat level.
• Remember: as a general rule, the harder a spread is at room temperature, the higher its saturated fat content.
• Switch to lower-fat dairy products, like reduced-fat cheese, low-fat or reduced-fat yogurts, and skimmed, 1% or semi-skimmed milk.
• Replace processed and fatty meats with lean cuts or chicken and turkey (without skin) or oily fish, such as mackerel, herring or fresh tuna.
• Eat fewer biscuits, pastries and cakes: try healthier snacks like fruit, dried fruit, breadsticks or vegetable sticks.
• Experiment with lower-fat cooking methods, like grilling, poaching, steaming or using the microwave.

How Flora can help

Flora spreads can help keep your heart healthy because they are:

• High in essential polyunsaturates*
• Rich in heart healthy oils Omega 3*
• Lower in saturated fats than butter
•  Contain vitamins A, D and E

* Except Flora Lighter than light