Fat is not the enemy. Your body needs some fat for energy, healthy cells and hormones, and to absorb vitamins A, D, E and K. Your brain also contains a large amount of fat and needs essential fatty acids to function normally.
However, fats are not all the same. Unsaturated fats are the healthier choice. They are found in olive and rapeseed oils, nuts, seeds, avocado and oily fish. When they replace saturated fats, they can help lower harmful LDL cholesterol and protect your heart and blood vessels.
Saturated fats are found in butter, ghee, lard, fatty and processed meats, cream, cheese, cakes, biscuits, pastries, coconut oil and palm oil. Eating too much can raise LDL cholesterol and increase the risk of heart disease and stroke.
Fat is also very high in energy. Large amounts — even of healthier fats — can contribute to weight gain. Living with overweight or obesity increases the risk of cardiovascular disease, type 2 diabetes, and at least 13 types of cancer.
Healthy eating is not about punishment or removing every food you enjoy. Do not simply remove fat: replace it wisely. One small swap today can help protect your heart tomorrow.
Simple ways to eat less saturated fat
Start with one small swap and repeat it until it becomes a habit.
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Change your everyday cooking fat
Use a small amount of olive or rapeseed oil instead of butter, ghee, lard or coconut oil.
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Choose leaner meat
Remove visible fat and skin. Choose lean mince, and smaller portions of sausages, bacon, salami and fatty meat.
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Give plants more space
Replace some meat with beans, lentils or chickpeas. Try one meat-free meal each week and build from there.
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Choose fish more often
Eat fish twice a week, including one portion of oily fish such as salmon, sardines or mackerel.
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Make dairy swaps
Choose lower-fat milk, yoghurt and cheese where appropriate, and use smaller portions of cheese and cream.
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Change your snacks
Swap biscuits, cakes, pastries, crisps or chocolate for fruit, plain yoghurt, vegetables with hummus, or a small handful of unsalted nuts.
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Grill, bake or steam
Cook without deep-frying wherever possible. An air fryer can also reduce the amount of oil needed.
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Read the label
Compare similar products. More than 5 g of saturated fat per 100 g is high; 1.5 g or less is low.
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Watch the hidden sources
Saturated fat hides in pies, pastries, takeaways, ready meals, creamy sauces and desserts. Enjoy them less often rather than treating them as forbidden.
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Keep healthier fats in sensible portions
Olive oil, avocado, nuts and seeds are better choices, but they are still high in energy. A little is usually enough.
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Make the healthy choice easy
Keep healthier foods visible and ready to eat. Plan meals before shopping, and avoid shopping when very hungry.
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Focus on progress
Do not aim for a perfect diet. Choose one regular food, make one healthier swap, and keep going.
The ISH four-week better food challenge
This is not about dieting, counting every calorie, or giving up everything you enjoy. It is about discovering what is inside your food and making small, intelligent changes that can last. Every day: choose water or an unsweetened drink, eat one fibre-rich food, and make one healthier swap.
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Week 1
Become a food detective
Look at the labels of three foods you regularly buy. Notice the traffic-light colours. Compare similar products per 100 g and choose the one with less saturated fat and sugar. Do not judge yourself — just become curious. Replace one highly processed snack each day.
- What is one food I eat automatically rather than because I really want it?
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Week 2
Choose better fats
Use olive or rapeseed oil instead of butter, ghee, lard or coconut oil. Choose leaner meat and remove visible fat. Eat fewer processed meats. Replace some meat with beans, lentils or chickpeas. Choose fish twice this week. Grill, bake, steam or air-fry instead of deep-frying.
- My fat swap for this week
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Week 3
Escape the sugar rollercoaster
Make water your normal drink. Eat whole fruit instead of juice. Reduce sugar in tea or coffee gradually. Choose plain or lower-sugar yoghurt and cereal. Keep sweets and desserts for planned occasions. If you want something sweet, pause for ten minutes and ask whether you are hungry, thirsty, tired, stressed, or simply following a habit.
- My sugary-drink-free day
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Week 4
Upgrade your carbohydrates
Choose wholemeal bread instead of white. Try oats or a higher-fibre cereal. Choose brown rice, wholewheat pasta, or potatoes with their skins. Add beans, lentils or chickpeas to soups, salads and main meals. Aim to fill about half your plate with vegetables or salad when practical.
- My white-to-wholegrain swap
My regular drink will be… My regular healthier snack will be… My most useful food swap will be…
The ISH power plate
When possible, build your main meal like this:
- Half the plate: vegetables or salad.
- One quarter: beans, lentils, fish, eggs, chicken or another protein.
- One quarter: a higher-fibre carbohydrate, such as brown rice, wholewheat pasta or potatoes with their skins.
- A small amount of healthier fat: olive oil, avocado, nuts or seeds.
- Your drink: water.
Your meals will not always look exactly like this, and that is fine. Balance can be achieved across the day or the week.
You have been shown what is happening inside you. This is where you can go back to it — as often as you like, at your own pace, and read about the things that shape it.
Go inside