It may be a surprising fact, but not all fat is bad for your health. There are many different types of fat, some of which add vital taste and flavour to food, and some that have real nutritional benefits.

Fats are a source of energy and provide essential building blocks for the cells in your body - certain types of fat can actually help keep your heart healthy. So what's important isn't just the amount of fat, but the type of fat you eat.

What are the different types of fat?

Saturated fats and trans fats are bad as they can raise levels of cholesterol. Unsaturated (good) fats are better for helping to keep your heart healthy. They are divided into monounsaturated and polyunsaturated fats.

The “Goodies”

Polyunsaturated fats are found in oily fish and certain plant oils including sunflower oil and spreads, such as Flora. Monounsaturated fats are found in olive oil, rapeseed oil, some nuts and avocados. Polyunsaturated fats (and to a lesser extent, monounsaturated fats) have been shown to lower cholesterol levels, helping to maintain a healthy heart.

The "Baddies"

Saturated and trans fats can raise cholesterol levels. Trans fats are particularly bad for heart health as they not only increase levels of bad cholesterol but also decrease levels of good cholesterol. Saturated fats are found in fatty meats, butter, cheese and full fat milk, while trans fats are mainly found in processed foods, such as cakes and pastries. Swapping foods high in saturated fats, like butter, for foods containing polyunsaturated fats, such as Flora spreads, or monounsaturated fats, can help keep your heart healthy, as part of a healthy diet and an active lifestyle.

Tips for getting your fats right

• Swapping butter (high in saturated fat and low in good polyunsaturated fats) for Flora spreads, that are high in polyunsaturated fats, lower in bad saturated fats and virtually trans fat free, is a simple step to help keep your heart healthy
• Look at the fat content of foods by reading the food label. Compare products and select one with a lower fat content, or with the lowest saturated fat level
• When shopping for a spread for your bread, remember that as a general rule the harder the spread at room temperature, the higher the saturated fat content
• Switch to using lower fat dairy products – such as reduced fat cheese, low fat/reduced fat yogurts, skimmed or semi-skimmed milk
• Try cutting down on processed and fatty meats and replacing them with lean cuts of meat or chicken/turkey (without the skin) or oily fish such as mackerel, herring or fresh tuna
• Eating fewer biscuits, pastries and cakes will really help. How about trying healthier snacks such as fruit, dried fruit, breadsticks, vegetable sticks or home-made fruit smoothies
• Experiment with lower fat cooking methods such as grilling, poaching, steaming or using the microwave

How Flora can help

Flora spreads can help keep your heart healthy because they are:

• High in polyunsaturates*
• Rich in heart healthy oils Omega 3*
• Lower in saturated fats than butter
• Rich in folic acid, vitamins B6 and B12, and contain vitamins A, D and E

*Except Flora Lighter than Light