Making Sense of Fat: A Simple Guide to Eating Well for Your Heart

We often hear about cutting down on fat, but the truth is, not all fat is bad. In fact, our bodies need some fat to work properly. It gives us energy, helps absorb key vitamins, and supports brain and cell health.

That said, it’s the type and amount of fat we eat that really matters, especially as we age and want to look after our heart and overall health.

1. The Two Main Types of Fat

There are two main types of fat in our food:

• Saturated fat – found in butter, cream, cheese, fatty meats, and many cakes or biscuits. Eating too much can raise cholesterol and increase the risk of heart disease.
• Unsaturated fat – found in olive oil, nuts, seeds, avocados, and oily fish. These are healthier fats that can actually help protect your heart.

2. Why It Matters More As We Age

As we get older, we become more vulnerable to heart disease and other health issues. Eating too much saturated fat can raise “bad” LDL cholesterol, increasing the risk of stroke and heart problems.

The good news? Swapping out some saturated fats for unsaturated ones is a simple way to take care of your heart. Fat is also high in calories, so keeping an eye on portion size can help with weight management too.

3. How Much Fat Should I Be Eating?

Experts recommend that about a third of your daily energy should come from fat, mostly unsaturated. Here's a quick guide:

4. Easy Swaps to Cut Down on Saturated Fat

Here are a few small changes that can make a big difference

• Choose lean meats and cut off visible fat
• Use olive, rapeseed or sunflower oil instead of butter
• Pick fruit or a small handful of nuts over biscuits or crisps
• Try low-fat milk, cheese, or yoghurt
• Read food labels, aim for under 1.5g saturated fat per 100g

5. A Quick Look at Food Labels

Many products use a “traffic light” label on the front of the pack to help you see fat content at a glance.

Look out for greens and ambers - especially when comparing similar foods.

How Parsley Box Can Help

Eating healthily doesn’t have to mean hours in the kitchen. At Parsley Box, we create ready meals that are not only comforting and easy to prepare, but also include lower fat options.

From classic chicken dishes to comforting stews, many of our meals are low fat. Plus, they’re stored in your cupboard (no fridge or freezer needed) and ready in minutes, making it easier to eat well every day.

Explore our easy to shop our Low Fat Meal Selection

Final Thought

It’s never too late to make small changes that support your heart and health. By understanding the fats in your food and making simple swaps, you can enjoy tasty meals while taking care of your wellbeing.

By Parsley Box with expert input from Marcela Fiuza, Registered Dietitian