http://www.florastrongheart.co.za/flora/healthy-eating-made-easy/good-fat-versus-bad-fat.aspx | Not all fats are bad. There are fats that are not only good but necessary, meaning your body cannot function properly without them. A healthy diet should include fats that are rich in Omega 3 and 6 (good fats). There are a couple of easy changes you can make to ensure you cut out bad fats and replace them with good ones.

1. Good fat versus bad fat
We tend to think of fat as bad, but that’s not entirely true. Some fats are good for you. Not only do they have important
nutritional benefits, they also make your food taste good. Fats are a source of energy and some help keep your heart
healthy, and provide essential building blocks for all the cells in your body. This means we need to be aware of how
much and what kinds of fat we eat.
Good fats
Unsaturated fats are what we call ‘good fats’ and there are two kinds: polyunsaturated and monounsaturated.
Polyunsaturated fats are found, for example, in:
Oily fish like salmon, sardines and mackerel
Plant oils like sunflower oil and linseed oil
Flora spreads
Monounsaturated fats are found, for example, in:
Olive oil
Rapeseed oil
Some nuts like Brazil nuts
Avocado
Bad fats
Saturated fats and trans fats are what we call ‘bad fats’. Too much bad fat in your diet is one of the main causes of
elevated cholesterol.
Butter
Fatty meats
Cheese
Full cream dairy products
Trans fats are found, for example, in:
Processed foods like cakes and pastries
Fried fast foods and takeaways
Trans fats are particularly bad for you. They not only increase your bad cholesterol; they decrease your good cholesterol
too.
Ways to cut out bad fats and replace them with good fats
Swap butter for spreads, which contain polyunsaturated fats. As a general rule: the harder a spread is at room
temperature, the higher the saturated fat content.
Swap snacks like crisps and biscuits for raw vegetables, low-fat yoghurt or fruit.
Try to make a habit of checking the fat content on food labels. Pick those with the lowest saturated fat content,
ideally less than three grams per serving.
Switch to lower-fat dairy products, like reduced-fat cheese, low-fat or reduced-fat yoghurts, and skimmed, or semi-
skimmed milk.

2. Replace processed and fatty meats like burgers with lean cuts or trim excess fat off meat before cooking.
Swap red meat for skinless chicken and turkey, or oily fish like mackerel, sardines or salmon.