Oils and spreads
We need some fat in our diet but we need less saturated fat. This is because some saturated fats can increase cholesterol in the blood, increasing the risk of heart diseases and stroke. These less healthy options are butter, palm nut oil and coconut oil.

Healthier fats are foods like olive oil, vegetable oil, rapeseed oil, spreads made from these oils, and nut butters.

Benefits
Unsaturated fats help protect your heart
Examples of what to try
A drizzle of olive oil on your salad
Peanut butter on your wholemeal toast