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Do saturated fats increase risk of heart disease?

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Do saturated fats increase risk of heart disease?

In short –Yes, research has shown too much saturated fat can increase risk of heart disease. The Australian Diet recommendations suggest limiting saturated fat intake (i.e., butter, creams, coconut oil) and replacing with the healthier monounsaturated and polyunsaturated fats (i.e., oils, spreads, avocados). It is recommended to have less than 10% of total energy coming from saturated fat.

The Heart foundation have created 6 tips for eating less saturated fat:

  1. Eat less bought cakes, biscuits and pastries. Also limit takeaway food like hamburgers, pizza and hot chips. These foods, as a whole group, are the leading contributors to saturated and trans fat intake. They should only be eaten sometimes and in small amounts.
  2. On packaged food products in the supermarket, check the ingredients list for ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’ and avoid foods with these as they contain added trans fat.
  3. Trim all the fat you can see off meat, and remove skin from chicken and avoid processed meat (e.g. sausages and salami).
  4. Choose reduced fat milk, cheese and yoghurt as a strategy to lower saturated and trans fat as part of a healthy eating pattern.
  5. 50% of the fat content in butter is saturated fat. Swap butter for a margarine spread made from canola, sunflower, olive or dairy blends. If you don’t like margarine, use nut butters, avocado or tahini as a spread.
  6. Eat fish instead of meat 2–3 times a week, and choose legume or bean-based meals twice a week.

For more info on saturated fats check this out: https://theconversation.com/health-check-are-saturated-fats-good-or-bad-21524.

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz