Most Australians eat too much dietary fat. Fat causes problems with body weight and cholesterol and it makes sense to reduce our intake. However, while some fats are harmful, others are good for you. Which ones should you be eating?

The good fats

Try to eat more omega 3 polyunsaturated fats, found in fish, seafood, canola, and linseed. They have beneficial effects on the heart, reduce inflammation and help depression.

Monounsaturated fats may reduce heart disease and certain cancers. They are in olive and canola oil, avocados, most nuts and chicken. Olive oil contains a lot of anti-oxidants and is one of the healthiest oils.

Omega 6 polyunsaturated fats are also important, but should be eaten in moderation. They are found in safflower, sunflower and soya bean oils and the margarines from these oils.

The bad and the ugly fats

Try to reduce your saturated fat intake. Saturated fats are found in meat and dairy products and are often used to make commercial biscuits, pastries, chips and many fast and fried foods. Saturated fats increase cholesterol levels and contribute to heart disease and some cancers.

The ugliest of all are the trans fatty acids, which raise cholesterol levels. They are mainly found in hard cooking margarines and fatty meats.