The Facts About
fat
Part Three
Unsaturated Fat
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by Dietetically Speaking
Replacing saturated fat with unsaturated fat can reduce the risk of heart disease1-2
Monounsaturated fat (MUFA)
can be found in...
Olive oil
Rapeseed oil
Avocados
Almonds
Hazelnuts
Peanuts
Recommended intake of MUFA is of daily calories
Average UK adult intake of MUFA is of daily calories4
Good quality evidence5 has linked higher intakes of olive oil with:
- reduced risk of all-cause mortality
- reduced risk of death from heart disease
- reduced reduced risk of heart attacks
- reduced risk of stroke
The health benefits of olive oil are also related the antioxidants it contains rather than just the MUFA6
Polyunsaturated fat (PUFA)
Omega-3 & omega-6 are PUFA which are essential in our diet as the body cannot make these itself7
Recommended Intake of PUFA is of daily calories
Average UK Adult Intake of PUFA is 4 of daily calories
Omega 3
can be found in...
Oily fish
Nuts & seeds
Rapeseed oil
Soya products
Leafy vegetables
Wholegrain cereals
For heart health we should have at least one portion of white fish and one portion of oily fish per week; and those who have had a heart attack or stroke are advised to have two to four portions of oily fish per week1
There is not enough evidence to advise omega-3 or fish oil supplements to support heart health8
Omega 6
can be found in...
Corn oil
Safflower oil
Sunflower oil
Soya oil
Eggs
Meat and in certain fish
Remember that unsaturated fats still contain a lot of calories; for example one tablespoon of oil has roughly the same calories as:9
- 4 squares of chocolate
- or 2 digestive biscuits
- or ½ a pint of cider
Click here to see Part Two: Trans & Saturated Fat
Click here to see Part One: The Basics
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References:
1. Manual of Dietetic Practice (5th ed.) “7.14 Cardiovascular Disease”
2. NICE 2014 “Cardiovascular disease: risk assessment and reduction, including lipid modification”
3. https://www.bda.uk.com/foodfacts/cholesterol.pdf
4. PHE (2016) NDNS Results from Years 5 and 6 of the Rolling Programme (2012/2013 – 2013/2014)
5. Schwingshackl & Hoffmann (2014) “Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies”
6. EFSA Journal 2011;9(4):2033
7. British Nutrition Foundation – Fats https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/fat.html.
8. NICE (2015) “Lipid-Modifying Drugs”
9. McCance & Widdowson's: The Composition of Foods - Fifth Revised and Extended Edition BDA (2014) Food Fact Sheet "Fats"