Contrary to what you might think, fat is not your enemy. In fact, it supplies concentrated energy and essential fatty acids that are crucial to a healthy diet. Eating too much of the wrong kinds of fat can, however, cause health problems, so read on to find out the differences between ‘good’ and ‘bad’ fats.

Why some fat is good for you

• Fat is the method your body uses to store excess calories. When your body's stores of carbohydrates have been depleted, which can occur after as little as 20 minutes of aerobic activity, it draws on necessary reserves of fat for energy.
• Fat helps maintain healthy hair and skin.
• Fat transports important fat-soluble vitamins, A, D, E and K throughout the bloodstream.
• Linoleic acid, one of the most essential fatty acids, helps ensure proper growth and development in infants.
• Omega-3 fatty acids can reduce your risk of heart disease.

All fats are not created equal

The fats you eat, as opposed to the ones that exist in your body and bloodstream, are divided into three categories according to the level of their hydrogen saturation. Most fats contain all three types but are named according to the one that predominates. They are:

1. Saturated
2. Monounsaturated
3. Polyunsaturated

Saturated fats (which contain as many hydrogen atoms as possible) are found in animal fats, such as meat and cheese, and are solid at room temperature. Consuming saturated fats can lead to high levels of ‘bad’ cholesterol, which settles in the body and can clog arteries. Many studies have established a clear link between high blood cholesterol levels and heart disease.

Monounsaturated fats help raise the body's level of ‘good’ cholesterol by helping escort cholesterol out of the blood. These fats have the least amount of hydrogen and are found in foods such as nuts, peanut butter, avocado and olive oil.

Polyunsaturated fats come from plants and fish. They are usually liquid at room temperature and, because of their high degree of unsaturation, break down rapidly. These fats combine with oxygen to form free radicals that damage tissues and ultimately place you at higher risk for diseases such as coronary heart disease and cancer. However, unlike saturated fats, polyunsaturated fats can’t be made in the body and must be provided in the diet.

Some polyunsaturated fats called omega-3 fatty acids are important, particularly in reducing blood clotting. Good sources of omega-3 fats include oily fish such as mackerel, sardines, salmon and pilchards. Combining these fats with a limited intake of saturated fats actually helps to decrease the risk of developing coronary heart disease.

Dietary fat breakdown: what your fat limits should be

It is recommended for a healthy diet that you consume no more than 15 per cent of your calories as fat, and of those, only 11 per cent should be saturated. One gram of fat equals nine calories. If the calculations seem complicated, this might help: For every 1,000 calories you eat, you should have no more than 35 grams of fat.

To make this a little easier, here are some suggestions for cutting back on saturated and polyunsaturated fats, while substituting some healthy monounsaturates:

• Choose leaner cuts of meat and trim the fat off before cooking it.
• Keep your portions small. Three ounces of beef, chicken or pork (about the size of a deck of cards) should be the limit.
• Replace meat with fish a couple of times a week. Steam or grill fish rather than frying it.
• Choose skinless chicken breast or turkey breast.
• Drink skimmed milk.
• Eat less cheese, and choose low-fat varieties.
• Eat low-fat yoghurt and substitute it for cream in cooking, dips and sauces.
• Serve vegetarian meals that focus on grains and legumes several times a week.
• Use olive oil in salad dressings and stir-fries.
• Limit cakes, biscuits and pastries and go for things like wholewheat breads and low-fat crackers instead. This will also increase your intake of complex carbohydrates.
• Build your meals around vegetables and grains and use meat as the condiment. This will not only keep your fat in check, but will help you avoid over-consuming protein.