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The Facts About


Part Three
Unsaturated Fat

made with 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





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


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 Four: Coconut Oil Debunked!

Click here to see Part Two: Trans & Saturated Fat

Click here to see Part One: The Basics