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The Facts About


Part Two
Trans & Saturated Fat

made with by Dietetically Speaking

Eating too much trans and saturated fat is linked with a higher risk of heart disease

Trans Fat

can be found in...




Fried Food



Trans fat is formed when vegetable oils become solid or semi-solid by being heated to an industrial level

The best way to see if a food contains trans fat is to look out for: 'Partially Hydrogenated Vegetable Oil' on the label2

Food manufacturers have greatly reduced the amount of trans fat in products in the UK recently

The UK average daily intake of trans fat is 0.5% of daily calories which is within the recommended level (less than 2% of daily calories)1

Saturated Fat

can be found in...



Coconut oil

Fatty meats

Full fat dairy






The average UK adult intake of saturated fat is 12.7% of daily calories which is above the recommended level (less than 11% of daily calories)1

The recommended daily limit of saturated fat is:2

20 grams for women

30 grams for men

deaths in the UK could be prevented every year if we cut our saturated fat intake in half3

Reading food labels per 100g can tell you how much fat there is in a product:4

> 5g of fat = HIGH in saturated fat
(Only have occasionally)

1.6 - 5g of saturated fat = MEDIUM amount of saturated fat
(OK to have most of the time)

< 1.5g of saturated fat = LOW in saturated fat
(The healthier choice)

Saturated fat is fine to consume in moderation, but most us would benefit from reducing our intake and replacing this with unsaturated fat such as: olive oil, rapeseed oil and unsaturated spreads (part 3 of this series will explore unsaturated fats in more detail)

Click here to see Part Four: Coconut Oil Debunked!

Click here to see Part Three: Unsaturated Fat

Click here to see Part One: The Basics