Healthy fats in the kitchen, which oil, spread and nut does which job

The frying pan

For everyday cooking, rapeseed oil and olive oil are sound choices. Both are mostly unsaturated. Measure with a tablespoon instead of pouring from the bottle, because a free-hand splash can easily add 3 times what you meant. A spray or a pastry brush helps for roasting vegetables.

The butter dish

Butter, lard, ghee and coconut oil are high in saturated fat. You can still enjoy them, just in smaller amounts and less often. Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. A spread made from vegetable oils, used thinly, is a simple swap for toast.

The snack cupboard

Unsalted nuts and seeds bring unsaturated fat, some protein and some fibre. They are also dense in energy, so a small handful of about 30g is a sensible portion. Tip them into a small bowl instead of eating from the bag. Our list of snack ideas shows other ways to use them.

The fish counter

Oily fish such as salmon, mackerel, sardines and trout supply long chain omega 3 fats. EPA and DHA contribute to the normal function of the heart, with a beneficial effect from 250mg a day. Tinned fish counts and costs less. The Friday market on Market Square is a good excuse to try a fish you would not usually buy.

The label on the packet

Front of pack colours make comparison quick. The NHS guide to reading food labels explains that more than 5g of saturates per 100g counts as high, and 1.5g or less counts as low. Look at pastries, biscuits, cheese and processed meats, where saturated fat often hides.

How much fat sits in a day

UK guidance says men should eat no more than 30g of saturated fat a day and women no more than 20g. Total fat should stay moderate too, because every gram carries about 9 kcal. So healthy fats help when they replace other fats, not when they are added on top. The NHS page on how to lower your cholesterol gives practical swaps along the same lines.

Putting it into practice

Pick 1 room of the kitchen this week. Perhaps the frying pan. Next week, the snack cupboard. Small, steady swaps tend to stick. Our article on macronutrients shows where fat fits in a balanced plate.

Your first assessment at the club is free, and it is a relaxed way to look at your own fat sources with a coach trained in nutrition.

If you have high cholesterol or take medication, speak to your GP before big changes. This article does not replace advice from your GP or another health professional.