Fats

Eating too much fat, especially saturated fat, can increase your risk of heart disease

A pizza with melted cheese, onion, and other toppings in an open cardboard box.

Fat and a healthy diet

A small amount of fat is an important part of a healthy, balanced diet, but we should try to limit our intake of foods high in saturated fat. The advice on this page can help you make healthier choices towards reducing your overall fat intake.

In Scotland, we're generally eating too much fat, especially saturated fat, in our diet. Fats are high in calories and consuming more calories than our body needs can lead to weight gain. Carrying excess weight increases our chances of developing many common diseases, including heart disease, type 2 diabetes and some cancers.

However, reducing overall fat intake, as well as choosing the right fats to eat, can help. The information on this page is designed to help you make healthier choices. More information on a balanced diet can be found on the Eatwell Guide.

It's recommended that:

men should eat no more than 30g of saturated fat a day, which is 270 calories
women should eat no more than 20g of saturated fat a day, which is 180 calories

You may be surprised to find out that it doesn’t take much to consume this:

just 1 pat of butter contains around 5g of saturated fat and 75 calories
1 tablespoon of coconut oil contains around 9.5g of saturated fat and 99 calories
1 croissant contains around 6g of saturated fat and 224 calories
1 medium sausage roll contains around 6g of saturated fat and 211 calories
1 scoop of dairy vanilla ice cream contains around 3g of saturated fat and 101 calories

(Calculated using data from McCannce and Widdowson & MAFF Portion sizes.)

Here are some tips to eat less fat:

check food labels and choose lower fat products
choose lean cuts of meat and cut off any visible fat
swap meat for plant-based sources of protein such as lentils, chickpeas or tofu
grill, bake, poach or steam rather than frying or roasting – you won’t need to add any extra fat
add extra vegetables, beans or pulses to meals – you can use less meat and it’s cheaper too
use cooking oils and spreads sparingly
using a light version of mayonnaise or salad cream means you may not need to add butter or spread
switch to low fat spreads that are easier to use straight from the fridge
choose lower fat dairy food like semi-skimmed, 1% or skimmed milk, reduced fat yoghurt or low-fat cheese
try grating your cheese or using a stronger flavoured cheese as you tend to use less

Saturated fat

Fats are an important part of a healthy diet, but not all fats are created equally. Unsaturated fats, are better for your heart and overall health, whilst saturated fats, can raise cholesterol levels and increase the risk of heart disease if consumed in large amounts. Understanding the difference between these fats can help you make healthier choices for your diet.

Most people in Scotland eat more saturated fat than is recommended. It’s a good idea to choose fewer foods which are high in saturated fat, including:

red meat - especially fatty cuts of beef, pork and lamb
processed meat products like sausages and pies
butter, ghee and lard
cream, soured cream, crème fraîche and ice-cream
many cheeses
pastries, cakes and biscuits
coconut oil, coconut cream and palm oil

Choosing lower fat versions of these foods can help reduce your overall fat intake.

Unsaturated fat

Unsaturated fats usually come from plant sources, with the exception of coconut and palm oils, which are saturated fats.

Good sources of unsaturated fats include:

sunflower, rapeseed, vegetable and olive oils and spreads
oily fish, including mackerel, sardines, trout and salmon (aim for 1 portion per week)
nuts and seeds such as almonds and flaxseed

Replacing saturated fats with unsaturated fats can lower blood cholesterol and help to reduce risk of heart disease. Examples of swaps you can make include:

using unsaturated oils like sunflower or rapeseed oil instead of butter, lard and ghee for cooking
choosing lower fat spreads rather than butter
swap fattier cuts of red meat for oily fish or lean meats like chicken or turkey
snack on a handful of plain unsalted nuts instead of crisps, fried foods or buttered popcorn

Omega-3 fatty acids

Omega-3 fatty acids are important for your heart and brain health. Your body can’t make these on its own, but you can get them through your diet.

Oil-rich fish is the best source of the essential omega-3 fatty acids. We should aim to eat 2 portions of fish a week, 1 of which should be an oil-rich fish such as sardines, mackerel, salmon or herring.

Vegetable oil spreads, rapeseed oil and flax seeds are also sources of omega-3 fatty acids.

Fats

Fat and a healthy diet

Saturated fat

Unsaturated fat

Omega-3 fatty acids

Related content

Processed and ultra-processed foods

Nutritional labels

Healthy eating