Fat is essential — it carries vitamins A, D, E and K and provides essential fatty acids. The type of fat matters more than the total.

Unsaturated fats (choose these more often)

• Monounsaturated: olive oil, rapeseed oil, avocados, almonds, cashews, peanuts.
• Polyunsaturated: oily fish, walnuts, sunflower and flaxseeds, sunflower oil.

Replacing saturated fat with unsaturated fat is associated with lower LDL cholesterol and lower risk of heart disease.

Saturated fats (limit)

Found in butter, ghee, lard, fatty and processed meats, cheese, cream, coconut oil, palm oil, cakes, biscuits and pastries. UK guidance is that men should eat no more than 30g and women no more than 20g of saturated fat a day.

Trans fats (avoid)

Industrial trans fats have largely been removed from UK foods, but can still appear in some products listed as "partially hydrogenated oils".

Watch the calories

All fats provide about 9 kcal per gram, so even healthy fats add up quickly. Measure oils rather than pouring.